My Personalized Workout

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5 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This workout routine is meant for those who are looking for a full body workout without bulking. Especially for women who want to tone their overall body while targeting problem areas such as the abdominals and improving the looks of their glutes.

Working out six days a week, 3 days at home (30 minutes) and 3 days at the gym (1.5 hours).

It focuses on medium weight lifts with more reps for toning. It includes 30 minutes of cardio split into two sessions with weights and machines in between. On the workout days at home, the workout focuses a little more on abs and glutes.

Thursday
ANY
Monday
Tuesday
Wednesday

triceps/biceps 10 exercises, 1 hr 6 mins

Single-Leg Bench Dip	3x8 reps	rest: 60s
EZ Bar French Press	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Cable Bicep Curl (Supine Close Grip)	3x8 reps	rest: 60s
Dumbbell High Curl	3x8 reps	rest: 60s

back/chest 7 exercises, 47 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Barbell Row	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s

legs/butt 7 exercises, 45 mins

Barbell Squat	3x8 reps	rest: 60s
Bodyweight Lunge	3x8 reps	rest: 60s
Barbell Front Squat	3x8 reps	rest: 60s
Barbell Rocking Standing Calf Raise	3x8 reps	rest: 60s
Glute Kickback	3x8 reps	rest: 60s
Cable Pull Through	3x8 reps	rest: 60s
Barbell Glute Bridge	3x8 reps	rest: 60s

Abs 8 exercises, 46 mins

Air Bike	3x8 reps	rest: 60s
Leg Raise	3x8 reps	rest: 60s
Weight Plate Rotation	3x8 reps	rest: 60s
V-Up	3x8 reps	rest: 60s
Standing Opposition Reach	3x8 reps	rest: 60s
Leg Raise	3x8 reps	rest: 60s
Leg Pull-In	3x8 reps	rest: 60s
Jackknife Sit-Up	3x8 reps	rest: 60s

extra 6 exercises, 39 mins

Barbell Squat	3x8 reps	rest: 60s
Dumbbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Barbell Reverse Curl	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s