Workout Description
Here is a 2 day full body gym workout for women. The goal here is to spend no more than 2 days in the gym but still build strength and tone up.
The full body workout incorporates exercised to hit every muscle group in the body each day, which is very effective if you are short on time.
This routine would be great coupled with a weight loss goal or a great cardio plan.
Workout Progression
Pick a weight that will challenge you to complete all of the reps safely.
Once you hit the reps for each set, increase the weight; it’s that simple!
You will want to use the same weight for each rep of each set, use lighter weights to warm up.
Workout Schedule
- Monday – Off
- Tuesday – Workout A
- Wednesday – Off
- Thursday – Workout B
- Friday – Off
- Saturday – Off
- Sunday – Off
| Workout A | ||
| Exercise | Sets | Reps |
|---|---|---|
| Leg Press | 3 | 20 |
| Incline Dumbbell Bench Press | 3 | 12 |
| Dumbbell Overhead Shoulder Press | 4 | 20 |
| Dumbbell Curls | 4 | 12 |
| Tricep Kickback | 3 | 12 |
| Seated Wide Grip Row | 3 | 15 |
| Side Plank | 3 | 30 Sec |
| Workout B | ||
| Exercise | Sets | Reps |
|---|---|---|
| Squats | 3 | 12 |
| Straight Arm Lat Pulldown | 4 | 15 |
| Standing Calf Raise | 4 | 20 |
| Dumbbell Incline Chest Flyes | 3 | 15 |
| 1 Arm Tricep Extension | 3 | 20 |
| Dumbbell Curl | 3 | 10 |
| Decline Sit Ups | 2 | 20 |
Workout Tips
Use quality reps – Don’t use sloppy form, it is dangerous and will not get you the body you want. Focus on quality work and don’t just “go through the motions.”
Clean up your diet – Don’t just eat whatever you want because you are working hard in the gym. Tighten up your diet but do not start developing orthorexia tendencies.
Cardio – Add in a warm up and a post-workout cardio for extra fat burning. 5 to 10 minutes before you train, 15 to 30 minutes after you train.
Have fun – This is a lifestyle change, not a temporary thing you go trudge through for a month. Learn to love the gym and the hard work you have to put in.
Thats me in your picture doing those sit ups, it would have been nice for you to atleast give me credit…
What would you like credited? I will link a website. I Google searched and someone else was using it. I’d happily oblige :)
thanks for replying! Im loving your page, I was just surprised to see my photo!!
No problem! Thanks for the kind words. I like to try to get real people in my photos instead of stock photos that don’t reflect the real world.
I’m always looking for pictures for articles so if you are interested in sharing pictures and I link to you, that’d be awesome.
Thanks for writing that under the photo!!! That was awesome! Id def love to share photos with you, I have tons.
Thanks for the workout! I’ll be implementing this from now on. I can only make it to the gym twice a week.
2 Days is plenty to make amazing progress when you train along with cleaning up your diet! Good luck!
Curious about lower body work. I don’t see much in the plan and I definitely want that targeted in terms of reduction and toning. Thoughts?
I’ve had many trainees run this routine and no one has had problems with toning up. There really isn’t a “spot reduction,” so using a well-rounded training routine along with proper nutrition will give you the desired results :-)
this is very informative and intersting, thanks :)
Thank you for the kind words!