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 )

➢ 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)

● 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

● Seated Cable Rows: 3 sets x 12 reps● Push Ups: 3 sets x 10 reps

Wednesday (Abs & Lower Back)

● High Intensity Cardio:

10-15 minutes● Warm up Bicycle Crunches:

3 sets x 20 reps ● Crunches: 3 sets x 20 reps● Back Hyperextensions:

3 sets x 20 reps● Oblique Crunches: 4 sets x 12 reps ● 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 ● Chest Press Machine:

3 sets x 12 reps● Standing Barbell Shoulder Press:

3 sets x 12 reps● Dumbbell Bicep Curl:

3 sets x 12 reps● Side Lateral Raise: 3 sets x 12 reps● Tricep Dips: 3 sets x 20 reps● Push Ups: 3 sets x 10 reps

Friday (Upper Body)

● Low Intensity Cardio: 15-20 minutes ● Chest Press Machine:

3 sets x 12 reps● Standing Barbell Shoulder Press:

3 sets x 12 reps● Dumbbell Bicep Curl:

3 sets x 12 reps● Side Lateral Raise: 3 sets x 12 reps● Tricep Dips: 3 sets x 20 reps● Push Ups: 3 sets x 10 reps

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