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Ultimate Female Training Guide
General
Intermediate
Dumbbell
Plan Details
The Ultimate Female Training Guide routine by JennaHaines2 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Weeks 1-4: 3 x 8-12 (10-15 abs) Weeks 5-8: 3 x 6-8 (10-15 abs) Weeks 9-12: 3 x 4-6 (10-15 abs) www.simplyshredded.com/the-ultimate-female-training-guide.html
Routine detail
Day 1
Upper Body A
Est. 33 min
5 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Day 2
Lower Body A
Est. 44 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Bridge
3 Sets
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Day 3
Upper Body B
Est. 33 min
5 exercises
Dip
3 Sets x 8 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Day 4
Lower Body B
Est. 45 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
