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  • Please provide a 3 day resistance training workout plan for women, with a lower body workout and upper body workout

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    Here's a 3-day resistance training workout plan for women, incorporating both lower and upper body exercises based on principles discussed by experts on the :

    Day 1: Lower Body Focus

    • Warm-Up: 10-15 minutes of dynamic stretches (leg swings, hip circles)
    • Exercise 1: Squats - 3 sets of 8-12 reps
    • Exercise 2: Deadlifts - 3 sets of 8-12 reps
    • Exercise 3: Leg Press - 3 sets of 8-12 reps
    • Exercise 4: Hamstring Curls - 3 sets of 12-15 reps
    • Exercise 5: Calf Raises - 3 sets of 15-20 reps
    • Cool Down: 5-10 minutes of static stretching focusing on legs

    Day 2: Upper Body Focus

    • Warm-Up: 10-15 minutes of dynamic stretches (arm circles, shoulder stretches)
    • Exercise 1: Bench Press - 3 sets of 8-12 reps
    • Exercise 2: Bent Over Rows - 3 sets of 8-12 reps
    • Exercise 3: Shoulder Press - 3 sets of 8-12 reps
    • Exercise 4: Bicep Curls - 3 sets of 12-15 reps
    • Exercise 5: Tricep Dips - 3 sets of 12-15 reps
    • Cool Down: 5-10 minutes of static stretching focusing on arms and shoulders

    Day 3: Full Body & Core Focus

    • Warm-Up: 10-15 minutes of whole-body dynamic stretches
    • Exercise 1: Deadlifts - 3 sets of 6-8 reps (focus on form and strength)
    • Exercise 2: Pull-Ups or Lat Pulldowns - 3 sets of 8-12 reps
    • Exercise 3: Lunges - 3 sets of 12-15 reps per leg
    • Exercise 4: Plank - 3 sets of 60 seconds
    • Exercise 5: Russian Twists - 3 sets of 20 reps (10 each side)
    • Cool Down: 5-10 minutes of static stretching focusing on full body

    Key Principles:

    • Short but Intense: Focus on high-intensity workouts within 45-60 minutes to avoid excessive fatigue and optimize recovery 1 2.
    • Flexibility & Adaptation: Adapt your workout schedule as needed, but ensure all muscle groups receive attention each week 2.
    • Warm-Up & Cool Down: Include a proper warm-up and cool-down to prevent injury and aid recovery 3 4.

    This plan ensures balanced development of both upper and lower body muscles while allowing adequate rest and recovery. Always listen to your body and adjust intensity as needed.

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