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Workout for Women to Bulk Up

  • Workout for Women to Bulk Up

There is a big problem for women to gain the muscle mass. Have you seen those women going to the gym every day, exercising hard and starving? That happens due to their main desire to improve the physique and lack of knowledge about the way to reach this aim.  AchemGear provides you a description of the ideal workout for women who are willing to enhance the muscle growth.  

Pre-workout info

Before you start modifying your body shape, take into consideration some essential points. These are the most frequently asked questions that we've tried to answer in a clear way.

What should I start from?

Basic exercises are your friends. It is permitted to insert isolation exercises into the training program. However, perfect workout for women should be based on the basic exercise routine. The thing is that if you have no idea about the exercise technique, implements required and the energy needed, it is better to start from the very beginning. Accumulate some experience and start adding some new exercises into your program.

How many times should I visit the gym?

The statement "The more I train, the faster I get my body perfect." does not work at all. The problem is in your perception of the situation. Of course, you need to work hard to reach the desired result. However, exhausting trainings is not the way out. It's enough to work out about 3-4 times a week, especially if you are a newbie in the bodybuilding world. The training time should not overstep 45 minutes.

How many repetitions should I do?

Despite the differences between men routines and workout for women, there is a touchpoint.  Muscle building training inquiries 6-12 reps instead of common applicable 20 and even more repetitions. The point is that you have to choose a weight so that you are able to perform at least 6 repetitions, but not more than 12. Such a training system helps a female bodybuilder to match the weight used and gradually increase it during the further workouts.  

How many sets should I perform?

It's better to control the number of the sets, too. Do not overdo a certain exercise. It's okay to carry out 2-3 sets for each exercise. You can increase the number of sets to 4 when you get used to the loads. Rest between the sets should make up about 90-120 seconds. Do not forget about the warm-up and the cooldown before and after the training. You can also include stretching in the cooldown.

Is the cardio necessary?

You can add it in your training process. However, it is not worth to get hung up on it. Cardio loads are ok for the beginning of the workout but try concentrating on the power trainigs due to the fact that lifting weights increases the muscles strength and consequently causes their growth.

Is it bad that I missed a training?

No panic. That's not the end of the world as lots of people think. However, you should not just forget about that. It's quite easy to fix it.  For instance, if you have to visit the gym Mon, Wed, Fri and you missed the one on Wednesday, you have to implement your workout on Thursday. Due to this fact, all your workout schedule shifts one day forward. Despite this method, it's better to observe the chosen schedule.

Is it necessary to increase the weights?

Of course, it is! But there is a but. This should be performed little by little. How is this determined? Quite easy. Once you have become very effortless to perform all 12 repetitions with this weight, the load should be increased. Note that the last repetition should cause difficulty for your muscles.  

Exercise plan for the workout for women

Next, you will find out the list of exercises that women can implement in order to bulk up. It's just an example - you are allowed to replace them at your discretion.

Three-day split

Day Muscle group Exercises
MONDAY Chest + Back + Triceps
  • Deadlift
  • Barbell / Dumbbell incline bench press
  • Lat pull down
  • close grip barbell bench press
TUESDAY - recovery day
WEDNESDAY Legs + Buttocks
  • Barbell squats
  • Leg press
  • Smith machine lunge
  • Lying leg curl
THURSDAY - recovery day
FRIDAY Arms + Shoulders
  • Barbell biceps curl
  • Romanian deadlift
  • Seated dumbbell shoulder press
  • Barbell Drag Bicep Curls
SATURDAY and SUNDAY - recovery days

When you get used to the loads, you may add some exercises in your training session.

Buy anabolic steroids on

As we told earlier it's hard for women to gain the muscles. And we think you are going to feel it during your training process. But that's not the reason to refuse your aims and desires. If you feel that special diet plan (read the details here) and the workout for women as we offered is not enough for your body changing, then there is a way to accelerate this process - high-quality pharma grade drugs produced by Achem Pharmaceuticals. These are best preparations designed to improve your physique.

However, the decision remains up to you. Try to think out the main positive and negative features and make a decision on the base of your own conclusions. AchemGear store is always assisting you and we hope you'll like working with us. Hope to see you again at!

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