Elite Women’s Program
General
Intermediate
Body
Plan Details
The Elite Women’s Program routine by ahmadmosley is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Women’s Health Guide
Routine detail
Mon
Home Yoga
Est. 0 min
6 exercises
Pelvic Tilt to Glute Bridge
3 Sets x 8 Reps
Table Pose
3 Sets x 8 Reps
Extended Arm Child Pose
3 Sets x 8 Reps
Crescent Moon Pose
3 Sets x 8 Reps
Hero Pose
3 Sets x 8 Reps
Bow Pose
3 Sets
Tue
Push Day
Est. 0 min
6 exercises
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Cable Incline Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
Treadmill Running
3 Sets
Thu
Pull Day
Est. 0 min
6 exercises
Barbell Sumo Deadlift
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Treadmill Running
3 Sets
Fri
Deep Core
Est. 0 min
4 exercises
Alternating Heel Touch
3 Sets x 20 Reps
Hip Raise
3 Sets x 20 Reps
Leg Slide
3 Sets x 20 Reps
Air Bike
3 Sets x 20 Reps
Sun
Lower Body
Est. 0 min
8 exercises
Cable Leg Kickback
4 Sets x 10 Reps
Cable Hip Abduction
4 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 15 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Dumbbell Single Leg Hip Thrust
3 Sets x 10 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
