Workouts For Women At The Gym
Workouts For Women At The Gym
Workouts For Women At The Gym Every Women on Earth want a perfect & sexy body, but due to lack of time, they do not have much time to go gym for workout, but if they have a proper gym workout schedule according to their work out, then there have many chances for her to go gym for exercises.
Monday ( Legs & Butt ) ➢
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Wide Stance Bodyweight Squat: 3 sets x 10 reps Wide Stance Barbell Squat: 5 sets x 12 reps Warm Up Stationary Lunges: 3 sets x 20 reps Leg Press:
3 sets x 12 reps
Warm Up Glute Bridge: 3 sets x 20 reps Glutes Kickback: 4 sets x 20 reps
Tuesday (Upper Body + Cardio) ●
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Low Intensity Cardio: 15-20 minutes. (Max 6/10 effort) Wide-Grip Lat Pulldown: 3 sets x 12 reps Dumbbell Bicep Curl: 3 sets x 12 reps Dumbbell Shoulder Press: 3 sets x 12 reps
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Seated Cable Rows: 3 sets x 12 reps
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Push Ups: 3 sets x 10 reps
Wednesday (Abs & Lower Back) ●
High Intensity Cardio: 10-15 minutes
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Warm up Bicycle Crunches: 3 sets x 20 reps
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Crunches: 3 sets x 20 reps Back Hyperextensions: 3 sets x 20 reps
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Oblique Crunches: 4 sets x 12 reps
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Single Leg Raises: 4 sets x 12 reps
Thrusday ( Calves & Butt ) Stationary Lunges: 3 sets x 20 reps Glute Bridges: 3 sets x 20 reps Stiff-Legged Barbell Deadlift: : 3 sets x 12 reps Glutes Kickback: 4 sets x 20 Standing Calf Raises: 3 sets x 20 reps Calf Press on Leg Press: 3 sets x 12 reps
Friday (Upper Body) ●
Low Intensity Cardio: 15-20 minutes
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Chest Press Machine: 3 sets x 12 reps
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Standing Barbell Shoulder Press: 3 sets x 12 reps
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Dumbbell Bicep Curl: 3 sets x 12 reps
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Side Lateral Raise: 3 sets x 12 reps
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Tricep Dips: 3 sets x 20 reps
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Push Ups: 3 sets x 10 reps
Friday (Upper Body) ●
Low Intensity Cardio: 15-20 minutes
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Chest Press Machine: 3 sets x 12 reps
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Standing Barbell Shoulder Press: 3 sets x 12 reps
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Dumbbell Bicep Curl: 3 sets x 12 reps
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Side Lateral Raise: 3 sets x 12 reps
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Tricep Dips: 3 sets x 20 reps
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Push Ups: 3 sets x 10 reps
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MP45@muscleprodigy.com
516-864-9349