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This Section is Designed specifically for Females who are looking to build their BEST bodies.  

Females & Lifting Weights

Female Model Training Videos

The videos below showcase our Joe’s Gym female Athletes doing the same kinds of training exercises you see in the Training Videos section. These women will show you that lifting weights will not make you bulky as a female. Pumping Iron will help you sculpt a slique physique. Show ‘em how it’s done, ladies.


Back: Straight Arm Lat Pulldown pt2

Back workout with Bikini Competitor Drea



Chest: Incline DB Press

Chest: Peck Deck Fly



Shoulders: Dumbbell Swimmers

Shoulders: Cable Rear Delt Exercise

Shoulders: Dumbbell Braced Rear Delt Raises

Shoulders: Braced Dumbbell Side Raises



Triceps: Cable Rope Extensions

Triceps: One arm cable kickback



Bicep Workout by Bikini Competitor Drea

Biceps: Seated Incline Dumbbell Hammer Curls with 21s

Biceps: Seated Incline Dumbbell Curls

Biceps: Cable Hammer Curls with 21s



Legs: Hack Squat Machine

Legs: Hack Squat Smith Machine

Legs: Leg Extensions

Legs: Seated Calf Raises

Legs - Walking BB Lunges

Legs - Banded Side Steps

Legs - Female BB Step Ups

Legs: Smith Machine Split Squats pt 2

Legs: Sumo Dead Lift

Legs: Seated Leg Curls

Legs: Standing Calf Raises

Legs - Banded Treadmil Side Steps

Legs - Banded Hip Thrusts Smith Machine

Circuit training with Glute Emphasis



Abs: Decline Crunch

Abs: Cable Hold


HIIT Cardio

HIIT Cardio 1

HIIT Cardio 2

HIIT Cardio 3