Women’s Full Body
General
Intermediate
Dumbbell
Plan Details
The Women’s Full Body routine by nwalther33 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Tue
Workout 1
Est. 0 min
11 exercises
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Wed
Workout 2
Est. 0 min
10 exercises
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Glute Kickback
3 Sets x 10 Reps
Thu
Workout 3
Est. 0 min
15 exercises
Dumbbell Walking Lunge
3 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Barbell Seated Twist
3 Sets x 10 Reps
Toe Touches
3 Sets x 10 Reps
V-Up
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Plank
3 Sets
Glute Kickback
3 Sets x 10 Reps
Mountain Climber
3 Sets x 10 Reps
Fri
Workout 4
Est. 0 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
