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Ladies Training Program
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Ladies Training Program routine by ahmadmosley is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
For Women of All Ages
Routine detail
Tue
Push HIIT
Est. 0 min
12 exercises
Smith Machine Bench Press
5 Sets x 5 Reps
Dumbbell Front Raise
5 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Mountain Climber
3 Sets x 10 Reps
Scissor Kick
3 Sets x 10 Reps
Bird Dog Elbow to Knee
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Step Machine
1 Set
Thu
Legs + Glutes HIIT
Est. 0 min
12 exercises
Smith Machine Squat
5 Sets x 5 Reps
Smith Machine Hip Thrust
5 Sets x 10 Reps
Dumbbell Bulgarian Split Squat
4 Sets x 10 Reps
Banded Pulse Squats
4 Sets x 10 Reps
Cable Leg Kickback
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Kettlebell Goblet Squat
2 Sets x 10 Reps
Bridge
2 Sets
Kettle Bell Split Squat
2 Sets x 10 Reps
Hip Raise
2 Sets x 10 Reps
Step Machine
1 Set
Fri
Pull Core
Est. 0 min
12 exercises
Smith Machine Bent-Over Row
5 Sets x 8 Reps
Dumbbell Front Raise
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Face Pulls
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Scissor Kick
2 Sets x 10 Reps
Leg Raise
2 Sets x 10 Reps
Alternating Heel Touch
2 Sets x 10 Reps
Plank
2 Sets
Step Machine
1 Set
Sun
Leg Day > Hams + Glutes
Est. 0 min
15 exercises
Treadmill Running
1 Set
Smith Machine Split Squat
5 Sets x 10 Reps
Smith Machine Romanian Deadlift
5 Sets x 5 Reps
Dumbbell Goblet Squat
4 Sets x 10 Reps
Dumbbell Bulgarian Split Squat
4 Sets x 10 Reps
Dumbbell Squat to Bicep Curl
3 Sets x 10 Reps
Dumbbell Forward Lunge with Bicep Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Sit-Up
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Walking
1 Set
