Beginner Women's Gym Workout Plan
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ScribdTranslationsBeginner Women's Gym Workout Plan
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ScribdTranslationsDistribution of training
Day 1: Monday: Chest and
Triceps Incline Bench Press
Bench Press Series: 3
Repetitions: 8-10
Series: 4
Repetitions: 8
Decline Bench Press Incline Dumbbell Flys
Series: 3 Series: 3
Repetitions: 8 Repetitions: 8
Dumbbell Flys Cable tricep extension with rope
Series: 2 Series: 2
Repetitions: 10 Repetitions: 10
Single Bench Dip
Series: 3
Repetitions: 12
Triceps Dips
Series: 3
Repetitions: 8
Day 2 - 9 Exercises - Back and
Biceps Workout
Bent Over Row One Arm dumbbell Row
Series: 3 Series: 3
Repetitions: 8 Repetitions: 8
Chin up
Seated Cable Row
Series: 3
Repetitions: 8 Series: 3
Repetitions: 8
Lat Pull Down Preacher Curl Cable
Series: 3 Series: 3
Repetitions: 8 Repetitions: 8
Close Grip Standing Barbell Curl
Series: 3
Repetitions: 8
Dumbbell Preacher Curl
Series: 3
Repetitions: 8
High Pulley Cable Curl
Series: 3
Repetitions: 8
Day 3 - 7 Exercises : We will
work forearms and shoulders.
Military Press
Dumbbell Wrist Curl Over Bench
Series: 3
Series: 4
Repetitions: 10
Repetitions: 10
Seated Reverse Barbell Wrist curl
Seated Arnold Press
Series: 4
Series: 3
Repetitions: 10
Repetitions: 10
Dumbbell Lateral Raise
Seated High Barbell Front Raise
Series: 4
Series: 3
Repetitions: 10
Repetitions: 10
Smith Machine Shoulder Press
Series: 3
Repetitions: 12
Day 4 - 5 Exercises : We will
work Legs
Leg Curl
Seated Calf Raise
Series: 3
Series: 4
Repetitions: 10
Repetitions: 8
Leg Extensions
Standing Barbell Calf Raise
Series: 3
Repetitions: 10
Series: 3
Repetitions: 10
Squats
Series: 4
Repetitions: 8
