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.
