If you browse through the Internet now and look for some of the best workout plans that you can follow, you would often encounter workout plans that are designed exclusively for men and rarely for women. So if you are looking for the best workout plans for women, read this now as we share to you the most effective 3-day workout plans for women. Be sure to understand the purpose of the exercises included on the workout plan, before you perform each exercise.

Monday – Begin your workout with a 10-minute warm-up exercise in order to increase the temperature of your core and to prepare your muscles and joints for the movements that you are about to do. After that, you start off with squats by performing any type of squat exercises – standing squats, leg press, hack squat and squat with dumbbells. After doing 10 sets of squat exercises, follow it with three sets of leg extensions and leg curls, standing calf raises, barbell curls and bicep cable curls, making sure that the arms should be shoulder height and curl cable is towards your head.

Check out a fast result-effective workout plans by a woman who’ve achieved the flawless body herself

Tuesday (optional, you can also take it as rest day) – Start your workout by doing cardiovascular exercises for 20 minutes up to an hour and it is highly recommend that you do up to an hour of cardiovascular exercises for three to five days in a week. You may alternate it with different modes, like doing 10 minutes of stationary bike, 10 minutes of stair climber and finish it off with a 10-min run on the treadmill. Perform three sets of ten repetitions for each exercise and make use of barbells, dumbbells and any other exercise machine.

Wednesday – This is the time that you do some interval train for your cardiovascular exercises by alternating in between low and high intensities in order to increase and at the same time, lower your heart rate. For example, you can jog for two minutes and then sprint for 30 seconds or walk one lap and then run for one lap as well.  This day is the best time to work on you back and triceps muscles, so perform three sets of ten repetitions of each of these exercises as well – cable rows, dumbbell rows, triceps pull-downs with rope, triceps kick-backs with dumbbell and seated dips.

Thursday (optional, you can also take it as rest day) – Begin your workout with warm-up exercises for 8 to 12 minutes, and on this day, focus on working your legs and biceps muscles. So perform three sets of ten repetitions for the following exercises – Lunges, straight leg dead lifts while holding the dumbbells, seated calf raises, preacher curls and chin-ups.  Finish off your workout with up to one hour of cardiovascular exercises.

Friday – Start your workout with a 20-min cardiovascular exercise and target your chest, shoulders and triceps for this day. End it by performing three sets of ten repetitions of flat bench press exercise, overhead press, and overhead dumbbell extensions and triceps kick-backs. Make use of barbells, dumbbells or machines on this last day of your one-week workout plans for women.

There are several other workout plans for women that you can choose from. My top recommendation is Flavia Del Monte’s workout program. She will not spoil you with waste-of-time-light-exercise; rather, you’ll train and eat to get THE BODY YOU WANT in shortest time possible.  Read my Flavia Del Monte’s Full Body Licious review for more info on this excellent workout program for women.

Check out a fast result-effective workout plans by a woman who’ve achieved the flawless body herself

Have You Tried Everything – I Mean EVERYTHING – To Remove Those Excess Fat and Get Yourself A Flawless Body But Somehow You Only End Up In Failure and Frustration Again and Again?

If your answer to the above question is YES, then it simply means that you’ve been using the WRONG methods taught by the WRONG people. I highly recommend that you check Flavia’s program at Full Body Licious and find out the REAL way to get body like hers.

In the program, you’ll get five videos, each aiming at specific body part: thighs, stomach, butt, shoulders, and backside. Yes, all you need for a beach body on the next summer have been covered. She has done and prove the program herself, now let her shows you how to achieve the same result.

Check out Flavia DelMonte Full Body Licious