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girls workout
General
Intermediate
Machine strength
Plan Details
The girls workout routine by tbsterneker is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a 5 compound exercise only workout that focuses upon using compound movements and motions to target the muscles for growth. With this routine the main goal and focus is to build muscle as these exercises are some of the best muscle building workouts. A compound exercise is a workout that uses more than one joint and more than one muscle group to target the specific muscle that you are currently targeting. *** Notes : You can add cardio into any of your exercise days or on rest days.
Routine detail
Mon
Chest
Est. 60 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Machine Inner Chest Press
4 Sets x 12 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Tue
Legs
Est. 60 min
8 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 12 Reps
Jump Squat
4 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Wed
Rest
Est. 0 min
0 exercises
This day is empty
Thu
Biceps and Triceps
Est. 63 min
8 exercises
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Barbell Curl
4 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Fri
Butt and Abs
Est. 51 min
8 exercises
Weight Plate Russian Twist
4 Sets x 10 Reps
Oblique Crunch
3 Sets x 8 Reps
Air Bike
4 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Bridge
3 Sets
Bodyweight Lunge
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
