Training Plan Upper Body Strength. Upper chest back biceps triceps shoulders core we have not included forearms as a separate muscle group to be worked because they will get enough stimulation from your other movements. 10 week upper/lower workout routine for women overview.

Intent is an important factor when training for strength — each rep should be performed as forcefully as you are capable of, and you should increase the intensity week to week. You can improve your strength with proper training. If you are wanting to simply gain mass then it would be best.