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Girl workout
General
Beginner
Machine strength
Plan Details
The Girl workout routine by andreianoronha is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Leg
Est. 51 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 15 Reps
Hack Squat
4 Sets x 15 Reps
Dumbbel Bulgarian Split Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Plank
3 Sets
Hanging Leg Raise
3 Sets x 10 Reps
Tue
Upper
Est. 79 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Front Raise
3 Sets x 15 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Preacher Curl Machine
4 Sets x 15 Reps
Walking
1 Set
Wed
Leg 2
Est. 54 min
7 exercises
Barbell Squat
3 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Plank
3 Sets
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Thu
Upper 2
Est. 73 min
8 exercises
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Walking
1 Set
Fri
Leg 3
Est. 61 min
8 exercises
Barbell Squat
3 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Kneeling Leg Curl
4 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Plank
3 Sets
Hanging Leg Raise
3 Sets x 15 Reps
