Workouts WOMEN
INSTRUCTIONS If you have difficulties with doing the recommended repetitions/sets, then go down in weight. If the exercises are too easy and you can do the repetitions without problems, do more and increase weight. If your gym does not have one or more of the pictured devices, then do another exercise recommended for the same muscle group. Ask a/your coach for more guidance on repat to do.
WARM UP Warm up at least 5 minutes before each workout. Before a workout in the gym ideally warm up on the treadmill or bicycle. Remember to warm up and mobilise all muscle groups and joints.
IMPORTANT Do not forget to drink enough water during and after the workout! Make sure your movements are steady and balanced, so your muscles will be on fire.
TABLE OF CONTENTS 2 Days split-training
3
3 Days split-training
5
4 Days split-training
8
5 Days split-training
12
made by
2 Days split-training DAY 1 - UPPER BODY CHEST PRESS 3 sets
kg
rep
SHOULDER PRESS 3 sets
12-15 repetitions
12-15 repetitions
Machine
Machine
BUTTERFLY 3 sets
kg
rep
DUMBBELL CURLS 3 sets
12-15 repetitions
12-15 repetitions
Machine
Dumbbells
ROWING 3 sets
kg
rep
TRICEP PRESS 3 sets
12-15 repetitions
12-15 repetitions
Machine
Cable Tower
PULL DOWNS 3 sets
kg
kg
rep
kg
rep
kg
rep
rep
12-15 repetitions Cable Tower
made by
3
2 Days split-training DAY 2 - LOWER BODY LEG PULSES / SQUATS 3 sets
kg
rep
ADDUCTORS 3 sets
12-15 repetitions
12-15 repetitions
Machine/Multipress/free
Machine
LEG EXTENSION 3 sets
kg
rep
DONKEY KICKS 3 sets
12-15 repetitions
12-15 repetitions
Machine
Machine/Cable Tower
LEG CURL 3 sets
kg
rep
CALF RAISES 3 sets
12-15 repetitions
12-15 repetitions
Machine
Sitting/Standing
made by
kg
rep
kg
rep
kg
rep
4
3 Days split-training DAY 1 - UPPER BODY CHEST PRESS 3 sets
kg
rep
HAMMER CURLS 3 sets
12-15 repetitions
12-15 repetitions
Machine
Standing
BUTTERFLY 3 sets
kg
rep
LEG LIFTS 3 sets
12-15 repetitions
12-15 repetitions
Machine
Machine/Pull bar
INCLINE BRENCH PRESS 3 sets
kg
rep
CRUNCHES 3 sets
12-15 repetitions
max. repetitions
Barbell/Dumbbells
Machine/free
BICEP CURLS
kg
kg
rep
kg
rep
rep
rep
3 sets 12-15 repetitions Dumbbell
made by
5
3 Days split-training DAY 2 - LOWER BODY LEG PULSES / SQUATS 4 sets
kg
rep
DONKEY KICKS 3 sets
12-15 repetitions
12-15 repetitions
Machine/Multipresse/free
Machine/Cable Tower
LEG EXTENSION 3 sets
kg
rep
HIP THRUSTS 3 sets
12-15 repetitions
12-15 repetitions
Machine
Press bank
LEG CURL 3 sets
kg
rep
CALF RAISES 3 sets
12-15 repetitions
12-15 repetitions
Machine
Sitting/Standing
ADDUCTORS 3 sets
kg
kg
rep
kg
rep
kg
rep
rep
12-15 repetitions Machine
made by
6
3 Days split-training DAY 3 - UPPER BODY ROWING 3 sets
kg
rep
SHOULDER PRESS 3 sets
12-15 repetitions
12-15 repetitions
Cable Tower/Machine
Machine/Dumbbells
PULL DOWNS 3 sets
kg
rep
TRICEP PRESS 3 sets
12-15 repetitions
12-15 repetitions
Cable Tower/Machine
Cable Tower
BACK EXTENSIONS 3 sets
kg
rep
OVERHEAD PRESS 3 sets
12-15 repetitions
12-15 repetitions
Machine
Cable Tower
made by
kg
rep
kg
rep
kg
rep
7
4 Days split-training DAY 1 - UPPER BODY CHEST PRESS 3 sets
kg
rep
BICEP CURLS 12-15 repetitions
Machine
Dumbbell
3 sets
kg
rep
HAMMER CURLS 12-15 repetitions
Machine
Standing
3 sets
kg
rep
3 sets
12-15 repetitions
INCLINE BENCH PRESS
rep
3 sets
12-15 repetitions
BUTTERFLY
kg
kg
rep
12-15 repetitions Barbell/Dumbbell
made by
8
4 Days split-training DAY 2 - LOWER BODY LEG PULSES / SQUATS 4 sets
kg
rep
ABDUCTORS 3 sets
12-15 repetitions
12-15 repetitions
Machine/Multipresse/free
Machine
LEG EXTENSION 3 sets
kg
rep
DONKEY KICKS 3 sets
12-15 repetitions
12-15 repetitions
Machine
Machine/Cable Tower
LEG CURL 3 sets
kg
rep
HIP THRUSTS 3 sets
12-15 repetitions
12-15 repetitions
Machine
Press Bank
ADDUCTORS
kg
kg
rep
kg
rep
kg
rep
rep
3 sets 12-15 repetitions Machine
made by
9
4 Days split-training DAY 3 - UPPER BODY ROWING 3 sets
kg
rep
TRICEP PRESS 12-15 repetitions
Cable Tower/Machine
Cable Tower
3 sets
kg
rep
OVERHEAD PRESS 12-15 repetitions
Cable Tower/Machine
Cable Tower
3 sets
kg
rep
3 sets
12-15 repetitions
BACK EXTENSIONS
rep
3 sets
12-15 repetitions
PULL DOWNS
kg
kg
rep
12-15 repetitions Machine
made by
10
4 Days split-training DAY 4 - FULL BODY BENCH PRESS 3 sets
kg
rep
CALF RAISES 3 sets
12-15 repetitions
12-15 repetitions
Dumbbells/Barbell
Standing/Sitting
LATERAL RAISES 3 sets
kg
rep
LEG LIFTS 3 sets
12-15 repetitions
12-15 repetitions
Dumbbell
Machine/Pull bar
FRONT RAISES 3 sets
kg
rep
CRUNCHES 3 sets
12-15 repetitions
max. repetitions
Dumbbell
Machine/free
made by
kg
rep
kg
rep
kg
11
5 Days split-training DAY 1 - UPPER BODY CHEST PRESS 3 sets
kg
rep
LEG LIFTS 3 sets
12-15 repetitions
12-15 repetitions
Machine
Machine/Pull bar
BUTTERFLY 3 sets
kg
rep
CRUNCHES 3 sets
12-15 repetitions
12-15 repetitions
Machine
Machine/free
INCLINE BENCH PRESS 3 sets
kg
kg
rep
rep
rep
12-15 repetitions Barbell/Dumbbells
made by
12
5 Days split-training DAY 2 - FULL BODY ROWING 3 sets
kg
rep
CALF RAISES 3 sets
12-15 repetitions
12-15 repetitions
Cable Tower/Machine
Standing/Sitting
PULL DOWNS 3 sets
kg
rep
ROPE SKIPPING 3 sets
12-15 repetitions
max. repetitions
Cable Tower/Machine
free
BACK EXTENSIONS 3 sets
kg
kg
rep
rep
rep
12-15 repetitions Machine
made by
13
5 Days split-training DAY 3 - LOWER BODY LUNGES 3 sets
kg
rep
HIP THRUSTS 4 sets
15 per Leg
12-15 repetitions
Dumbbells/Barbell
Dumbbells Bank
ABDUCTORS 4 sets
kg
rep
CARDIO 1 set
12-15 repetitions
min. 30 minutes
Machine
Stair master/Treadmill
DONKEY KICKS 4 sets
kg
kg
rep
min
rep
12-15 repetitions Machine/Cable Tower
made by
14
5 Days split-training DAY 4 - UPPER BODY SHOULDER PRESS 3 sets
kg
rep
DIPS 3 sets
12-15 repetitions
12-15 repetitions
Machine/Dumbbells
Machine/Diprack
LATERAL RAISES 3 sets
kg
rep
BICEPS CURLS 3 sets
12-15 repetitions
12-15 repetitions
Dumbbells
Dumbbells/Barbell
FRONT RAISES 3 sets
kg
rep
HAMMER CURLS 3 sets
12-15 repetitions
12-15 repetitions
Dumbbells
Dumbbells/Cable Tower
TRICEPS PRESS 3 sets
kg
kg
rep
kg
rep
kg
rep
rep
12-15 repetitions Cable Tower
made by
15
5 Days split-training DAY 5 - LOWER BODY LEG PULSES / SQUATS 4 sets
kg
rep
ADDUCTORS 3 sets
12-15 repetitions
12-15 repetitions
Machine/Multipresse/free
Machine
LEG EXTENSION 3 sets
kg
rep
GOOD MORNINGS 3 sets
12-15 repetitions
12-15 repetitions
Machine
Barbell
LEG CURL 3 sets
kg
rep
HIP THRUSTS 3 sets
12-15 repetitions
12-15 repetitions
Machine
Press Bank
made by
kg
rep
kg
rep
kg
rep
16