4 day splits workouts for women
General
Beginner
None
Plan Details
The 4 day splits workouts for women routine by alexyxt-JEFIT is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Back,Glutes,Triceps,HIIT
Routine detail
Mon
cardio+ triceps
Est. 0 min
6 exercises
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
Bench Dip
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 12 Reps
Dumbbell Tricep Kickback
4 Sets x 12,12,13,13 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Treadmill Running
1 Set
Tue
Glute 1
Est. 0 min
22 exercises
activate
3 Sets x 20 Reps
Foam roller glutes stretch
4 Sets x 20 Reps
thread the needle with foam roller
4 Sets x 12 Reps
Prayer Stretch with Foam Roller
3 Sets x 12 Reps
frog pose
3 Sets x 20 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
wide squat
3 Sets x 12,13,13 Reps
Barbell Hip Thrust
3 Sets x 12,12,13 Reps
bulgarian split squat
3 Sets x 10,11,10 Reps
bulgarian split squat
3 Sets x 10,11,10 Reps
single leg bench LDL
3 Sets x 12 Reps
Single leg bench RDL
3 Sets x 12 Reps
curtsy lunges left
4 Sets x 10,12,12,12 Reps
curtsy lunges right
4 Sets x 10,12,12,10 Reps
DB Sitted good mornings
3 Sets x 10,12,12 Reps
Glute Stretch
4 Sets x 10 Reps
Lateral band walk
3 Sets x 15 Reps
Clamshell
6 Sets x 15 Reps
Bridge
3 Sets
Dumbbell Romanian Deadlift
4 Sets x 12 Reps
Shell Stretch
3 Sets x 60 Reps
pigeon pose
2 Sets
Thu
HIIT
Est. 0 min
9 exercises
Jump Squat
5 Sets x 20,15,15,10,10 Reps
Mountain Climber
5 Sets x 10,10,15,15,15 Reps
Jumping Jacks
4 Sets x 50,40,40,40 Reps
standing crunch
3 Sets x 40 Reps
lunge jump
3 Sets x 35 Reps
Bodyweight Side Lunge
3 Sets x 10 Reps
low plank climber
3 Sets x 10 Reps
Treadmill Running
1 Set
jumping jack
4 Sets x 15 Reps
Sat
Back
Est. 0 min
10 exercises
Back stretching
4 Sets x 15 Reps
Lat foam roller stretch
6 Sets x 15 Reps
Prayer Stretch with Foam Roller
2 Sets x 12 Reps
thread the needle with foam roller
2 Sets x 12 Reps
Cable Seated Row
5 Sets x 13 Reps
Cable One-Arm Seated Row
3 Sets x 13,13,12 Reps
Cable One-Arm Seated Row
3 Sets x 13,13,12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable pulldown downhand
4 Sets x 12 Reps
face pull with external rotation
3 Sets x 12 Reps
