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kwander Woman
General
Advanced
Body
Plan Details
The kwander Woman routine by BoripatJongroumklang is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Leg day
Est. 66 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Tue
Back & Abs
Est. 84 min
14 exercises
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Lying Alternating Knee Raise
3 Sets x 8 Reps
Superman
3 Sets
Quadricep Stretch
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Knee Tuck Jump
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Wed
Rest day / Cardio
Est. 6 min
1 exercise
Plank
3 Sets
Thu
Chest & Abs
Est. 50 min
8 exercises
Dumbbell Pullover
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Bench Press
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Knee Tuck Jump
3 Sets x 8 Reps
Fri
Arms & Shoulder
Est. 72 min
11 exercises
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Sat
Super Cardio
Est. 62 min
1 exercise
Running
3 Sets
Sun
Rest day
Est. 6 min
1 exercise
Plank
3 Sets
