Workouts For Women At The Gym
-
Upload
mp45-program -
Category
Healthcare
-
view
1.133 -
download
1
Transcript of Workouts For Women At The Gym
![Page 1: Workouts For Women At The Gym](https://reader031.fdocuments.in/reader031/viewer/2022021919/5875795c1a28ab78498b5a55/html5/thumbnails/1.jpg)
Workouts For Women At The Gym
Workouts For Women At The Gym
![Page 2: Workouts For Women At The Gym](https://reader031.fdocuments.in/reader031/viewer/2022021919/5875795c1a28ab78498b5a55/html5/thumbnails/2.jpg)
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.
![Page 3: Workouts For Women At The Gym](https://reader031.fdocuments.in/reader031/viewer/2022021919/5875795c1a28ab78498b5a55/html5/thumbnails/3.jpg)
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
![Page 4: Workouts For Women At The Gym](https://reader031.fdocuments.in/reader031/viewer/2022021919/5875795c1a28ab78498b5a55/html5/thumbnails/4.jpg)
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
![Page 5: Workouts For Women At The Gym](https://reader031.fdocuments.in/reader031/viewer/2022021919/5875795c1a28ab78498b5a55/html5/thumbnails/5.jpg)
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
![Page 6: Workouts For Women At The Gym](https://reader031.fdocuments.in/reader031/viewer/2022021919/5875795c1a28ab78498b5a55/html5/thumbnails/6.jpg)
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
![Page 7: Workouts For Women At The Gym](https://reader031.fdocuments.in/reader031/viewer/2022021919/5875795c1a28ab78498b5a55/html5/thumbnails/7.jpg)
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
![Page 8: Workouts For Women At The Gym](https://reader031.fdocuments.in/reader031/viewer/2022021919/5875795c1a28ab78498b5a55/html5/thumbnails/8.jpg)
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
![Page 9: Workouts For Women At The Gym](https://reader031.fdocuments.in/reader031/viewer/2022021919/5875795c1a28ab78498b5a55/html5/thumbnails/9.jpg)
MP45MP45 is dealing with giving online Gym Workout Plan to women for lost weight, ripped body and all. Any women can try this program to reduce extra fat. This is the best and simple way for you to lose weight at the gym. You can buy this program through the official website.