AllThickWomen

12-Week Workout Program To Gain Sexy Muscle And Curves

As we said before, women need to lift heavy, challenging weights in order to gain muscle. Lifting heavy weights will not cause women to get big and bulky like men because women produce a fraction of the testosterone that men do. When women begin working out, their goals are to tone up and gain shape/curves and following this program will accomplish just that!

In this 12-week program, you will decrease the number of reps you complete and increase the load you lift as you progress. The number of sets per exercise stays the same, but the rep range changes.

Weeks 1-4:

During weeks 1-4, you will be lifting in the 8-12 rep range. What this means is that you want to complete at least 8 reps but no more than 12 reps for each set.

If you cannot complete 8 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 12 reps, then the weight is too light and you should increase the load. Rest periods are 1 minute.

Monday: Upper Body

• Bench Press: 3 sets of 8-12 reps
• Bent Over Barbell Row: 3 sets of 8-12 reps
• Dumbbell Shoulder Press: 3 sets of 8-12 reps
• Skull Crushers: 3 sets of 8-12 reps
• Barbell Curl: 3 sets of 8-12 reps

Tuesday: Upper Body

• Barbell Squat: 3 sets of 8-12 reps
• Stiff-Legged Deadlift: 3 sets of 8-12 reps
• Leg Extension: 3 sets of 8-12 reps
• Lying Leg Curls: 3 sets of 8-12 reps
• Standing Calf Raises: 3 sets of 8-12 reps
• Lying Leg Raises: 3 sets of 10-15 reps
• Exercise Ball Crunches: 3 sets of 10-15 reps

Thursday: Upper Body

• Dips: 3 sets of 8-12 reps
• Pullups: 3 sets of 8-12 reps
• Lateral Raises: 3 sets of 8-12 reps
• Triceps Pushdowns: 3 sets of 8-12 reps
• Cable Curls: 3 sets of 8-12 reps

Friday: Lower Body

• Deadlift: 3 sets of 8-12 reps
• Leg Press: 3 sets of 8-12 reps
• Dumbbell Lunges: 3 sets of 8-12 reps
• Seated Calf Raises: 3 sets of 8-12 reps
• Dumbbell Shrugs: 3 sets of 8-12 reps
• Decline Crunches: 3 sets of 10-15 reps
• Hyperextensions: 3 sets of 10-15 reps

Weeks 5-8:

During weeks 5-8, you will be lifting in the 6-8 rep range. What this means is that you want to complete at least 6 reps but no more than 8 reps for each set.

If you cannot complete 6 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 8 reps, then the weight is too light and you should increase the load. Rest periods are 90 seconds.

Monday: Upper Body

• Bench Press: 3 sets of 6-8 reps
• Bent Over Barbell Row: 3 sets of 6-8 reps
• Dumbbell Shoulder Press: 3 sets of 6-8 reps
• Skull Crushers: 3 sets of 6-8 reps
• Barbell Curl: 3 sets of 6-8 reps

Tuesday: Lower Body

• Barbell Squat: 3 sets of 6-8 reps
• Stiff-Legged Deadlift: 3 sets of 6-8 reps
• Leg Extension: 3 sets of 6-8 reps
• Lying Leg Curls: 3 sets of 6-8 reps
• Standing Calf Raises: 3 sets of 6-8 reps
• Lying Leg Raises: 3 sets of 10-15 reps
• Exercise Ball Crunches: 3 sets of 10-15 reps

Thursday: Upper Body

• Dips: 3 sets of 6-8 reps
• Pullups: 3 sets of 6-8 reps
• Lateral Raises: 3 sets of 6-8 reps
• Triceps Pushdowns: 3 sets of 6-8 reps
• Cable Curls: 3 sets of 6-8 reps

Friday: Lower Body

• Deadlift: 3 sets of 6-8 reps
• Leg Press: 3 sets of 6-8 reps
• Dumbbell Lunges: 3 sets of 6-8 reps
• Seated Calf Raises: 3 sets of 6-8 reps
• Dumbbell Shrugs: 3 sets of 6-8 reps
• Decline Crunches: 3 sets of 10-15 reps
• Hyperextensions: 3 sets of 10-15 reps

Weeks 9-12:

During weeks 9-12, you will be lifting in the 4-6 rep range. What this means is that you want to complete at least 4 reps but no more than 6 reps for each set.

If you cannot complete 4 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 6 reps, then the weight is too light and you should increase the load.

This phase of the 12-week program is going to be very challenging and produce accelerated results.

Monday: Upper Body

• Bench Press: 3 sets of 4-6 reps
• Bent Over Barbell Row: 3 sets of 4-6 reps
• Dumbbell Shoulder Press: 3 sets of 4-6 reps
• Skull Crushers: 3 sets of 4-6 reps
• Barbell Curl: 3 sets of 4-6 reps

Tuesday: Lower Body

• Barbell Squat: 3 sets of 4-6 reps
• Stiff-Legged Deadlift: 3 sets of 4-6 reps
• Leg Extension: 3 sets of 4-6 reps
• Lying Leg Curls: 3 sets of 4-6 reps
• Standing Calf Raises: 3 sets of 4-6 reps
• Lying Leg Raises: 3 sets of 10-15 reps
• Exercise Ball Crunches: 3 sets of 10-15 reps

Thursday: Upper Body

• Dips: 3 sets of 4-6 reps
• Pullups: 3 sets of 4-6 reps
• Lateral Raises: 3 sets of 4-6 reps
• Triceps Pushdowns: 3 sets of 4-6 reps
• Cable Curls: 3 sets of 4-6 reps

Friday: Lower Body

• Deadlift: 3 sets of 4-6 reps
• Leg Press: 3 sets of 4-6 reps
• Dumbbell Lunges: 3 sets of 4-6 reps
• Seated Calf Raises: 3 sets of 4-6 reps
• Dumbbell Shrugs: 3 sets of 4-6 reps
• Decline Crunches: 3 sets of 10-15 reps
• Hyperextensions: 3 sets of 10-15 reps

Grabbed this from 

http://radiantlyme.tumblr.com/post/29403345836/12-week-muscle-training-for-women