Female Weight Training Workout Routine for Summer (Updated!)

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Female Weight Training Workout – Sample for New Program

Hey ladies, below is my current and update weight training routine. I have been off of my workouts for a few weeks during my moving but now back in the gym and stepping up with this 5 day on, 2 rest day weight lifting and weight training routine. In the winter I spent most of my time doing very little cardio and all heavy weight training. This is what most people would consider their “bulking” phase: putting on as much lean muscle mass while not focusing too much on dropping body fat or doing lots of cardio. When it starts to get warmer out I start to pull back on the heavier weight training and add in some cardio (HIIT cardio mostly) to help to burn the small amount of fat I do have covering my muscle to slowly uncover all the muscle I have been building during the colder months. Here is a glimpse of my training routine in the summer “cutting phase”.

The result was I will share below, let me know if you decide to join it and how it works for you:


My last six months of weight training progress :) The Left was more moderate weight and some cardio, the right is after a full winter of heavy training and then now as I start to shed body fat %.

Monday: Back/Biceps

  • Chin Ups (Wide Grip) 412
  • Chin Ups (Normal Grip) 410
  • Row Machine 412
  • T-Bar Rows 412
  • Dumbbell Curls 612
  • EZ Bar Curls 412
  • Straight Bar Cable Curls 412

Tuesday: Hamstrings/Calves

  • Lying Leg Curls 412
  • Seated Leg Curls 412
  • Deadlifts 410-15
  • Seated Calf Raises 820
  • Standing Calf Raises (Smith Machine) 620

Wednesday: REST

  • OFF

Thursday: Triceps/Shoulders

  • Standing Dumbbell Tricep Extensions 612
  • Skull Crushers EZ Bar 4 X 12
  • Rope Overhead Cable Extensions 412
  • Military Press 410
  • Dumbbell Shoulder Press 310
  • Upright Rows with EZ Bar 412
  • Side Lateral Raises 410

Friday: Legs

  • Lunges 412
  • Good Mornings 620
  • Leg Press (Single Leg) 415 (Each Leg)
  • Squats 412

Saturday: Abs & CARDIO

  • Hanging Knee Raises 412
  • Crunches 420
  • Crunch Machine 412
  • Crunches On Ball 420

Sunday: Rest

  • Off

Lower body is my favorite to train and I love seeing a little bit of progress every few months. Operation build that booty!

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