Type:
Single Muscle Group
Level:
Beginner
Days per week:
2 days
Sex:
Female
Many times when a woman seems out of proportion, with a heavier bottom half, it is because she lacks upper body development.
I have found, in my weight training business, a shocking lack of upper body development in women. In general it is, across the board, and not dependent on age.
Day 1
Back and Shoulders
Dumbbell shoulder press
Sets: 3 Reps: 12
Standing dumbbell upright row
Sets: 3 Reps: 12
Bent over barbell row
Sets: 3 Reps: 12
Side lateral raise
Sets: 3 Reps: 6-10
Wide-grip lat pulldown
Sets: 3 Reps: Failure
Pushups
Sets: 3 Reps: Failure
Day 2 - rest day
Description is empty
No exercises
Day 3 - rest day
Description is empty
No exercises
Day 4
Back and Shoulders
Dumbbell shoulder press
Sets: 3 Reps: 12
Standing dumbbell upright row
Sets: 3 Reps: 12
Bent over barbell row
Sets: 3 Reps: 12
Side lateral raise
Sets: 3 Reps: 6-10
Pushups
Sets: 3 Reps: Failure
Weighted ball hyperextension
Sets: 3 Reps: Failure
Day 5 - rest day
Description is empty
No exercises
Day 6 - rest day
Description is empty
No exercises
Day 7 - rest day
Description is empty
No exercises