Workout 5 d/w for women
General
Intermediate
None
Plan Details
The Workout 5 d/w for women routine by elijah06 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
It will help for all life
Routine detail
Day 1
Lower body 2day/week
Est. 0 min
13 exercises
Bodyweight Walking Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Smith Machine Toe Raise
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Glute kickback
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Day 2
Cardio
Est. 0 min
5 exercises
Walking
3 Sets
Elliptical Training
3 Sets
Stationary Bike
3 Sets
Rowing
3 Sets
Step Machine
3 Sets
Day 3
Abs
Est. 0 min
3 exercises
Cable Kneeling Crunch (Rope)
5 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Sit up bench
3 Sets x 8 Reps
Day 4
Cardio
Est. 0 min
7 exercises
Walking
3 Sets
Rowing
3 Sets
Indoor Cycling
3 Sets
Running
3 Sets
Boxing
3 Sets
Road Cycling
3 Sets
Swimming
3 Sets
Day 5
Upper body
Est. 0 min
12 exercises
Machine Bench Press
3 Sets x 8 Reps
Cable Upper Row
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Seated Bicep Curl
3 Sets x 8 Reps
Weight Plate Hand Squeeze
3 Sets x 8 Reps
Cable Wrist Curl (Reverse Grip)
3 Sets x 8 Reps
Weight Plate Pinch
3 Sets x 8 Reps
