Female Workout Plan

Female Based Workout Program

DAY 1 – LEGS

Exercise Muscle Group Sets Reps
Squats Quads, Hamstrings, Glutes 3 10
Walking Lunges Quads, Hamstrings, Glutes 3 20
Leg Extensions Quads 3 15
Lying Leg Curls Hamstrings, Glutes 3 12

DAY 2 – SHOULDERS, TRICEPS

Exercise Muscle Group Sets Reps
Dumbbell Shoulder Press Deltoids, Trapezius 3 15
Dumbbell Lateral Raise Deltoids 3 12
Barbell Upright Row Deltoids, Trapezius 3 10
Tricep Pushdown Triceps 3 15
Tricep Dumbbell Kickback Triceps 3 12

DAY 3 – BACK, BICEPS

Exercise Muscle Group Sets Reps
Lat Pull Down Lats 4 12
1 Arm Dumbbell Row Lats, Rhomboids 3 10
Seated Rows Rhomboids 3 12
Barbell Curls Biceps 4 12
Dumbbell Curls Biceps 4 12

DAY 4 – ABS, CALVES

Exercise Muscle Group Sets Reps
Exercise Ball Crunches/td> Abs 3 20
Sit Up Abs 3 12
Standing Calf Raise Calves 3 15
Seated Calf Raise Calves 3 12

*Cardio should be performed thrice a week for 20-30 minutes per session. Cardiovascular training can include jogging, treadmill, cycling, stationary bike, stair climbing, rowing or stepping.

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