MouthShut.com Would Like to Send You Push Notifications. Notification may includes alerts, activities & updates.

OTP Verification
Wrong Number?

Enter 4-digit code
Resend OTP
For Business

Home > Gyms and Fitness Centres > Weekly Gym Workout Plan for Women

Weekly Gym Workout Plan for Women

Updated on : Jul 21, 2023 5:49 PM
Weekly Gym Workout Plan for Women

• In a week, workout for 6 days and take one-day rest.

• Before the workout starts, warm up the body for 5 to 10 minutes.

• Keep adding weight on each set between the 3 sets.

• After completion of the workout, take 5 to 10 minutes to stretch the body.

• Keep yourself hydrated by taking a few water sips while working out.

Monday: Chest


Exercise
Sets
Reps
Flat Barbell Bench Press 
310-15
Incline Dumbbell Bench Press
310-15
Barbell Decline Bench Press
310-15
Machine Chest Fly
310-15
Standing cable fly set
310-15

Tuesday: Back


Exercise
Sets
Reps
Seated Cable Row
310-15
Seated Lat Pull Down
310-15
Deadlift
310-15
Bent over row
310-15
Machine Row
310-15
Hyper Extension
310-15

Wednesday: Bicep


Exercise
Sets
Reps
Standing Barbell curl set 
310-15
Close Grip EZ Bar Curl 
310-15
EZ Bar Preacher curl
310-15
Dumbbell Reverse Curl
310-15
Seated Barbell wrist curl set
310-15
Dumbbell Hammer preacher curl
310-15

Thursday – Triceps, and ABS


Triceps:

Exercise
Sets
Reps
Triceps Bench Dips 
310-15
Dumbbell overhead Extension
310-15
Dumbbell kickback 
310-15
Bicycles Crunches
310-15

Abs:

Exercise
Sets
Reps
Sit-Ups
320-25
Bicycles crunches
320-25
Incline straight legs and hip raise
310-15
Hanging knee and leg raise
320-25

Friday – Shoulder


Exercise
Sets
Reps
Dumbbell Side Raise
310-15
Dumbbell front raises
310-15
Dumbbell Shoulder press reps
310-15
Front raise
310-15
Reverse pec deck set
310-15
Face pulls
310-15
Dumbbell Shrugs set
310-15

Saturday – Legs


Exercise
Sets
Reps
Barbell Lunges
310-15
Barbell Squat
412-15
Hip Thrust
412-15
Leg Press Machine
412-15
Hamstring Leg curl
412-15
Quad Leg Extension
412-15
Seated calf raises.
412-15

Sunday - Rest

MouthShut Recommended Top Articles
X