Full Body Women's Workout

By Myworkouts

	Advanced (3+ years)
	49 minutes/day \| 4 days/week
	Build Muscle, Tone Body, Fat Loss, Gain Strength
	Barbell, Squat Rack, Seated Leg Press Machine, Bodyweight, 2 x Dumbbell, Flat Bench, Lat Pulldown Cable Machine, Lat Pulldown Bar, 1 x Dumbbell, Pull up bar, Landmine, Triangle Lat/Low Row Attachment, Incline Bench, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment Show More

Average Exertion

Average Cardio Intensity

This full body workout is perfect for women who are trying to get into great shape.

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Exercise	Sets	Reps	Rest
1.Barbell Squat (low bar)	4 sets	6 - 8 reps	60s
2.Seated Leg Press	3 sets	10 - 15 reps	60s
3.Split Squat	3 sets	8 - 12 reps	60s
4.Standing Barbell Military Press (AKA Overhead Press)	4 sets	8 reps	60s
5.Seated Dumbbell Row	4 sets	6 - 8 reps	60s
6.Lat Pulldown	3 sets	8 - 12 reps	60s

Exercise	Sets	Reps	Rest
1.Goblet Squat	3 sets	12 - 15 reps	60s
2.Dumbell Single Leg Stiff-leg Deadlift	3 sets	10 - 12 reps	60s
3.Low Lateral Lunge	3 sets	12 reps	60s
4.Dumbbell Bench Press	3 sets	8 - 9 reps	60s
5.Pull-up	3 sets	AMAP reps	60s
6.Inverted Row	3 sets	AMAP reps	60s

Exercise	Sets	Reps	Rest
1.Barbell Sumo Deadlift	4 sets	6 - 7 reps	60s
2.Barbell Hip Thrust on Floor	4 sets	6 - 8 reps	60s
3.Bent Over Barbell Row	4 sets	6 - 8 reps	60s
4.Alternate Seated Dumbbell Press	2-3 sets	8 - 12 reps	60s
5.Dumbbell Lateral Raise	3 sets	10 - 12 reps	60s
6.Paused Push Up	3 sets	-99 - -100 reps	60s

Exercise	Sets	Reps	Rest
1.Plie Squat	3 sets	12 - 14 reps	60s
2.Dumbbell Alternating Rear Lunge	3 sets	12 - 13 reps	60s
3.Single Leg Landmine Romanian Deadlift	3 sets	12 - 14 reps	60s
4.T-Bar Row with Handle	4 sets	8 - 12 reps	60s
5.Alternating Incline Dumbbell Bench Press	3 sets	12 - 15 reps	60s
6.Face Pull	3 sets	15 - 17 reps	60s

Date Created: 2/20/2022, UTC

Last Updated: 2/20/2022, UTC

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