Body building program woman

It also works the anterior deltoid front of the shoulder and the triceps back of your arm. Execution: Stand with your feet more than shoulder-width apart. Hold a dumbbell over your upper back with an overhand grip. Take the weight off the bar and squat down slowly — head up, back straight, buttocks out.

Lower yourself until your hips are in line with your knees, with legs at 90 degrees. Drive your heels into the floor to explosively push yourself back up. The squat is the king of all exercises , working muscles in one move! From bodybuilders to powerlifters to competitive athletes, the squat is a staple exercise and should be in every workout plan! Execution: Grab a pair of fairly light dumbbells that are easy to lift.

Keep them next to your body , with a slight bend at your elbow. Stand with your feet shoulder-width apart, tighten your abs and bend your elbows. Raise your arms straight out to your sides and maintain your elbow position until they reach shoulder height. Pause at the top for a moment, then lower the weights back to the starting position at a controlled pace. The dumbbell lateral raise mainly works on your deltoid muscle ; the supraspinatus and the trapezius muscle. Execution: Attach a rope handle to the high pulley of a cable station.

Keeping your elbows at your sides, grab the handle , tighten your core and lower your hands until your arms are fully extended , then return to the starting position.

Only your forearms should move. The push-down rope pushdown is a popular exercise that targets the triceps muscles. It's easy to learn and perform, making it a favorite for everyone from beginners to advanced lifters. This exercise is especially good for novice female bodybuilders! Execution: Hold a dumbbell in each hand , shoulder-width apart, and overhand grip. Lie on a bench and extend your arms straight above you. Slowly lower the weights until they reach your chest , then push the dumbbells back to the starting position.

The decline press is an exercise that develops the lower pecs , similar to how the incline press could be used to increase the size of the upper pecs. Execution: Lie on a flat bench with two dumbbells on your shoulders with your palms facing in. Press the dumbbells up until your arms are almost fully extended.

This is your starting position. From here, with a slight bend in your arms, bend the weights down until you feel a certain tension in your chest. Squeeze your pecs to return the weights to the starting position by reversing the movement. Unlike other variations, the flat bench fly targets your chest directly as you perform the movements on the horizontal plane.

It works the front and top of your shoulders , as well as the pectorals , helping to improve flexibility and mobility in the upper part of your body.

Execution: Stand behind a barbell. Bend your knees slightly to grab it, keeping your shins, back, and hips straight.

Without arching your back, push your hips forward to lift the bar. Upright, push your hips back to lower the bar, bending your knees only slightly. The Romanian deadlift RDL is a traditional barbell lift used to develop the strength of the posterior muscle chains , including the erector spinae, gluteus maximus, hamstrings, and adductors.

When done correctly, the RDL is an effective exercise that helps strengthen both the abs and lower body in one move - a female bodybuilding program.

Sidebar Posts. Search Terms: women's bodybuilding program, female bodybuilding program, female figure bodybuilding program, women's bodybuilding training program, best female bodybuilding program, bodybuilding for beginners female, women's bodybuilding for beginners, women's bodybuilding beginners guide, beginner female bodybuilding program, women's beginner bodybuilding program, women's upper body workout bodybuilding, women's lower body workout bodybuilding, bodybuilding women's upper body workout, bodybuilding women's home workout The question is also often: how many sets should I do and how often should I repeat the exercises?

Previous « Prev Post. Next Next Post ». Rachel Flint rdf Fit Like Flint. Stephanie Toomey Battle-Tested Body. Karina Baymiller kbaymiller Petite Powerhouse. Erin Stern Trackfiend Action Figure. James St. Shane Raymond gym British Beast. Laura McGraw lauramcgraw Survivor Strong. Halid Shokunbi hshokunb Taking Charge. Jamie Alderton jalderton War Games. Track everything: "Make sure you log your training so you can strategically increase your weights over time," says Martinez.

It's also super helpful to log your food so you can keep track of your macros and calories. Some of these weight loss apps can help you track all that in one place.

Don't ignore machines: "For beginner weight-lifters, it can be beneficial to use machines as these keep the body in the proper place throughout the exercise," says Martinez. If you're new to bodybuilding but have a good strength base, go ahead and play with the free weights.

Give yourself plenty of time: If you plan to compete, give yourself plenty of time to build muscle and prep beforehand. Be patient: "There is a method to bodybuilding. It's progressive in nature and needs an individually tailored plan," says Snyder.

But increasing the size and strength of your muscles takes time, takes effort and consistency. This is a beautiful little thing called progressive overload training. Everybody knows that bodybuilders can be very outspoken. Can you blame them? A Beginner's Guide to Bodybuilding for Women. Whether you want to strut onstage in a bikini or just hit the weight room for the strength benefits, here's what you need to know.

Photo of Lauren Mazzo. By Lauren Mazzo. FB Tweet More. Sound like a lot to handle? The bodybuilding lifestyle isn't for the faint of heart. Comments 2. Sort by: Newest. Newest Oldest. Great article! Read More. Load More Comments. Close this dialog window Add a comment.