Muscle & Strength's Women's Workout

Shared By : mishamorales
Frequency : 6 days / week
Day Type : Numerical
Type : Cutting
Difficulty : Beginner
Downloads / Views : 0 / 7

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Description

12 week program for any healthy woman

The information contained in this page was posted by user: mishamorales on behalf of herself / himself.
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Day 1 Legs & Glutes
Exercise Name Muscle Timer Reps Sets Track
Glute Kickback Glute Kickback

Glutes

60 sec 8 3 Progress Chart
Barbell Squat Barbell Squat

Upper Legs

60 sec 8 3 Progress Chart
Dumbbell Lunge Dumbbell Lunge

Upper Legs

60 sec 8 3 Progress Chart
Barbell Hip Thrust Barbell Hip Thrust

Glutes

60 sec 8 3 Progress Chart
Glute Kickback Glute Kickback

Glutes

60 sec 8 3 Progress Chart
Stationary Bike Stationary Bike

Cardio

60 min - - Progress Chart
Day 2 Back & Arms
Exercise Name Muscle Timer Reps Sets Track
Machine Lat Pulldown Machine Lat Pulldown

Back

60 sec 8 3 Progress Chart
Dumbbell One-Arm Row Dumbbell One-Arm Row

Back

60 sec 8 3 Progress Chart
Cable Seated Row Cable Seated Row

Back

60 sec 8 3 Progress Chart
Dumbbell Tricep Extension Dumbbell Tricep Extension

Triceps

60 sec 8 3 Progress Chart
Cable Biceps Curl Cable Biceps Curl

Biceps

60 sec 8 3 Progress Chart
Cable Tricep Pushdown Cable Tricep Pushdown

Triceps

60 sec 8 3 Progress Chart
Day 3 Legs & Glutes
Exercise Name Muscle Timer Reps Sets Track
Kettlebell Goblet Squat Kettlebell Goblet Squat

Upper Legs

60 sec 8 3 Progress Chart
Barbell Romanian Deadlift Barbell Romanian Deadlift

Back

60 sec 8 3 Progress Chart
Dumbbell Stiff-Leg Deadlift Dumbbell Stiff-Leg Deadlift

Back

60 sec 8 3 Progress Chart
Smith Machine Lunge Smith Machine Lunge

Glutes

60 sec 8 3 Progress Chart
Glute Kickback Glute Kickback

Glutes

60 sec 8 3 Progress Chart
Day 4 Chest & Shoulders
Exercise Name Muscle Timer Reps Sets Track
Dumbbell Bench Press Dumbbell Bench Press

Chest

60 sec 8 3 Progress Chart
Dumbbell Incline Bench Press Dumbbell Incline Bench Press

Chest

60 sec 8 3 Progress Chart
Machine Fly Machine Fly

Chest

60 sec 8 3 Progress Chart
Dumbbell Shoulder Press Dumbbell Shoulder Press

Shoulders

60 sec 8 3 Progress Chart
Dumbbell Lateral Raise Dumbbell Lateral Raise

Shoulders

60 sec 8 3 Progress Chart
Day 5 Legs & Arms
Exercise Name Muscle Timer Reps Sets Track
Barbell Clean Deadlift Barbell Clean Deadlift

Back

60 sec 8 3 Progress Chart
Barbell Good Morning Barbell Good Morning

Back

60 sec 8 3 Progress Chart
Leg Extension Leg Extension

Upper Legs

60 sec 8 3 Progress Chart
Dumbbell Incline Curl Dumbbell Incline Curl

Biceps

60 sec 8 3 Progress Chart
EZ Bar Decline Close Grip Skull Crusher EZ Bar Decline Close Grip Skull Crusher

Triceps

60 sec 8 3 Progress Chart
Day 8 Ab Workout (Optional)
Exercise Name Muscle Timer Reps Sets Track
Plank Plank

Abs

60 sec - 3 Progress Chart
Leg Raise Leg Raise

Abs

60 sec 8 3 Progress Chart
Crunches Crunches

Abs

60 sec 8 3 Progress Chart
Oblique Crunch Oblique Crunch

Abs

60 sec 8 3 Progress Chart