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Workout 5 d/w for women

May 1st 2024

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Workout 5 d/w for women

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5 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

It will help for all life

Day 1
Day 2
Day 3
Day 4
Day 5

Lower body 2day/week 13 exercises, 0 min

	Bodyweight Walking Lunge	3x8 reps	rest: 60s
	Machine Leg Press	3x8 reps	rest: 60s
	Machine Hip Adduction	3x8 reps	rest: 60s
	Hack Squat	3x8 reps	rest: 60s
	Smith Machine Toe Raise	3x8 reps	rest: 60s
	Machine Seated Leg Curl	3x8 reps	rest: 60s
	Machine Hip Abduction	3x8 reps	rest: 60s
		3x8 reps	rest: 60s
	Barbell Hip Thrust	3x8 reps	rest: 60s
	Cable Hip Abduction	3x8 reps	rest: 60s
	Cable Leg Kickback	3x8 reps	rest: 60s
	Machine Leg Press	3x8 reps	rest: 60s
	Calf Press On Leg Press	3x8 reps	rest: 60s

Cardio 5 exercises, 0 min

	Walking	3x8 reps	rest: 60s
	Elliptical Training	3x8 reps	rest: 60s
	Stationary Bike	3x8 reps	rest: 60s
	Rowing	3x8 reps	rest: 60s
	Step Machine	3x8 reps	rest: 60s

Abs 3 exercises, 0 min

	Cable Kneeling Crunch	5x8 reps	rest: 60s
	Bench Crunch	3x8 reps	rest: 60s
		3x8 reps	rest: 60s

Cardio 7 exercises, 0 min

	Walking	3x8 reps	rest: 60s
	Rowing	3x8 reps	rest: 60s
	Indoor Cycling	3x8 reps	rest: 60s
	Running	3x8 reps	rest: 60s
	Boxing	3x8 reps	rest: 60s
	Road Cycling	3x8 reps	rest: 60s
	Swimming	3x8 reps	rest: 60s

Upper body 12 exercises, 0 min

	Machine Bench Press	3x8 reps	rest: 60s
	Cable Upper Row	3x8 reps	rest: 60s
	Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
	Dumbbell Lateral Raise	3x8 reps	rest: 60s
	Barbell Upright Row	3x8 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
	EZ Bar Curl	3x8 reps	rest: 60s
	Cable Seated Bicep Curl	3x8 reps	rest: 60s
	Weight Plate Hand Squeeze	3x8 reps	rest: 60s
	Cable Wrist Curl (Reverse Grip)	3x8 reps	rest: 60s
	Weight Plate Pinch	3x8 reps	rest: 60s

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