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Women work 4 days
General
Beginner
Machine strength
Plan Details
The Women work 4 days routine by bettyperez is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Monday Back and biceps
Est. 67 min
13 exercises
Step Machine
1 Set
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Dublin Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Cable V-Bar Row
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Tue
Tuesday shoulder
Est. 37 min
9 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable Shoulder Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Wed
Wednesday chest and tricep
Est. 78 min
15 exercises
Machine Dip
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Tricep Extension
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell One-Arm Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Step Machine
1 Set
Thu
Thursday let day
Est. 32 min
8 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Hamstring Stretch
3 Sets x 8 Reps
Dumbbell Iron Cross
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Fri
Friday abs
Est. 18 min
5 exercises
Leg Raise
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
