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20 Mar
20Mar

5-Day Workout Routine for Women to Get Strong :

Monday – Chest and Arms

Flat bench barbell press – 4 sets of 8 reps

Push ups – 4 sets of 10 reps

Cable crossovers – 3 sets of 15 reps

Incline dumbbell flyes – 4 sets of 12 reps

Barbell biceps curls – 3 sets of 15 reps

Alternate arm hammer curls – 4 sets of 12 reps per arm

Triceps rope overhead extensions – 3 sets of 20 reps

Triceps dips – 3 sets of 15 reps

10 minutes on the elliptical machine

Tuesday – Shoulders and Back

Standing barbell military press – 4 sets of 10 reps

Dumbbell lateral raises – 4 sets of 15 reps

EZ bar upright rows – 3 sets of 15 reps

Seated dumbbell shoulder press – 4 sets of 10 reps

Dumbbell shrugs – 4 sets of 10 reps

Close-grip lat pulldowns – 4 sets of 12 reps

Dumbbell bent over rows – 4 sets of 12 reps per arm

T-Bar rows – 4 sets of 10 reps

10 minutes on the stationary bike

Wednesday – Cardio Circuit

10 burpees

10 push ups

15 crunches

20 squat thrusts

3 sets of 10 hanging leg raises

3 x 1-minute rounds of plank

20 minutes low intensity cardio on the treadmill

Thursday – Strength day

Incline dumbbell press – 5 sets of 5 reps

Flat bench barbell press – 5 sets of 5 reps

Deadlifts – 5 sets of 5 reps

Barbell clean and press – 5 sets of 5 reps

Barbell bent-over rows – 5 sets of 5 reps

Barbell snatch – 5 sets of 5 reps

10 minutes on the stationary bike

Friday – Legs

Barbell squats – 4 sets of 8 reps

Leg press machine – 3 sets of 12 reps

Leg extensions – 3 sets of 15 reps

Hamstring curls – 3 sets of 15 reps

Walking lunges – 4 sets of 10 reps per leg

Seated or standing calf raises – 4 sets of 20 reps per leg

10 minutes on the elliptical machine