Is there a difference between women’s muscles and men’s muscles? While anatomically similar, men’s muscles tend to be larger, longer, and stronger due to higher levels of testosterone. However, this doesn’t mean women shouldn’t train with equal intensity. Both genders benefit similarly from muscle exhaustion, where micro-tears in muscle fibers lead to stronger growth. The human body’s adaptability is truly remarkable.

4-Day Workout Plan for Women Using a Gym

Day 1: Arms & Shoulders

• Machine: Bicep Curl Machine
  • Exercise: Bicep Curls
  • Reps/Sets: 3 sets of 12 reps
  • Starting Weight: 10 lbs
• Machine: Tricep Dip Machine
  • Exercise: Tricep Dips
  • Reps/Sets: 3 sets of 12 reps
  • Starting Weight: 20 lbs

Day 2: Back & Butt

• Machine: Lat Pulldown Machine
  • Exercise: Lat Pulldowns
  • Reps/Sets: 3 sets of 12 reps
  • Starting Weight: 30 lbs
• Machine: Glute Press Machine
  • Exercise: Glute Press
  • Reps/Sets: 3 sets of 12 reps
  • Starting Weight: 40 lbs

Day 3: Chest & Abs

• Machine: Chest Press Machine
  • Exercise: Chest Press
  • Reps/Sets: 3 sets of 12 reps
  • Starting Weight: 25 lbs
• Machine: Ab Crunch Machine
  • Exercise: Ab Crunches
  • Reps/Sets: 3 sets of 15 reps
  • Starting Weight: 20 lbs

Day 4: Legs & Shoulders

• Machine: Leg Press Machine
  • Exercise: Leg Press
  • Reps/Sets: 3 sets of 12 reps
  • Starting Weight: 50 lbs
• Machine: Shoulder Press Machine
  • Exercise: Shoulder Press
  • Reps/Sets: 3 sets of 12 reps
  • Starting Weight: 15 lbs

Including Lunges and Squats:

Day 4: Legs & Shoulders (continued)

• Free Weights or Bodyweight Exercise:
  • Exercise: Lunges
  • Reps/Sets: 3 sets of 12 reps per leg
  • Starting Weight: Bodyweight or light dumbbells
• Free Weights or Bodyweight Exercise:
  • Exercise: Squats
  • Reps/Sets: 3 sets of 12 reps
  • Starting Weight: Bodyweight or light dumbbells

Remember, workout hard. When I need motivation, I look at workout videos on YouTube the night before. I am dying to get to the gym the next day. Folks, be safe, no showing off and build your best you.

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