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4-Day Female Workout Program

The document outlines a 3 day workout routine that focuses on shoulders, arms, chest/back/legs, and abs each day. Each workout consists of 4 sets of various exercises targeting each muscle group with 15-10 reps for most exercises and 25-20 reps for calves raises. The same exercises are repeated for each muscle group across the 3 workouts, with different combinations of compound and isolated moves for the chest, back, and legs on each day.

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edison nuguid
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126 views1 page

4-Day Female Workout Program

The document outlines a 3 day workout routine that focuses on shoulders, arms, chest/back/legs, and abs each day. Each workout consists of 4 sets of various exercises targeting each muscle group with 15-10 reps for most exercises and 25-20 reps for calves raises. The same exercises are repeated for each muscle group across the 3 workouts, with different combinations of compound and isolated moves for the chest, back, and legs on each day.

Uploaded by

edison nuguid
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd

Workout 1 Workout 2 Workout 3

Shoulder Shoulder Shoulder


 Front + Side + Rear Deltoid DB/Plate Raises  Front + Side + Rear Deltoid DB/Plate Raises  Front + Side + Rear Deltoid DB/Plate Raises
- 4 sets, 15-10 quality reps - 4 sets, 15-10 quality reps - 4 sets, 15-10 quality reps
 Machine Shoulder Press + Barbell Chin Ups  Machine Shoulder Press + Barbell Chin Ups  Machine Shoulder Press + Barbell Chin Ups
- 4 sets, 15-10 quality reps - 4 sets, 15-10 quality reps - 4 sets, 15-10 quality reps

Arms Arms Arms


 Barbell Curl + Rope Tricep Pull down  Barbell Curl + Rope Tricep Pull down  Barbell Curl + Rope Tricep Pull down
- 4 sets, 15-10 quality reps - 4 sets, 15-10 quality reps - 4 sets, 15-10 quality reps
 Hammer Curl + Rope/Bar Tricep Ext.  Hammer Curl + Rope/Bar Tricep Ext.  Hammer Curl + Rope/Bar Tricep Ext.
- 4 sets, 15-10 quality reps - 4 sets, 15-10 quality reps - 4 sets, 15-10 quality reps
 Alt. DB Curl + Closed Grip BB Press  Alt. DB Curl + Closed Grip BB Press  Alt. DB Curl + Closed Grip BB Press
- 4 sets, 15-10 quality reps - 4 sets, 15-10 quality reps - 4 sets, 15-10 quality reps
 Barbell Drag + Calves Raises  Barbell Drag + Calves Raises  Barbell Drag + Calves Raises
- 4 sets, 15-10 quality reps/25-20 quality reps - 4 sets, 15-10 quality reps/25-20 quality reps - 4 sets, 15-10 quality reps/25-20 quality reps

Chest, Back & Legs Legs, Chest & Back Chest, Back & Legs
 Bench Press + Under Hand Cable Pulldown  Dumbbell Deadlift + Bench Press  Bench Press + Under Hand Cable Pulldown
- 4 sets, 15-10 quality reps - 4 sets, 15-10 quality reps - 4 sets, 15-10 quality reps
 Declined Bench Press + Wide Grip Pulldown  Cable Pull Through Hips + Inclined Press  Declined Bench Press + Wide Grip Pulldown
- 4 sets, 15-10 quality reps - 4 sets, 15-10 quality reps - 4 sets, 15-10 quality reps
 Inclined Bench Press + Dumbbell Deadlift  Leg Push + Under-hand Cable Pull-down  Inclined Bench Press + Dumbbell Deadlift
- 4 sets, 15-10 quality reps - 4 sets, 15-10 quality reps - 4 sets, 15-10 quality reps
 Chest Fly + Leg Push  Leg Extension + Seated Cable Row  Chest Fly + Leg Push
- 4 sets, 15-10 quality reps - 4 sets, 15-10 quality reps - 4 sets, 15-10 quality reps

Abs Abs Abs


 Abdominal Cable Curl  Abdominal Cable Curl  Abdominal Cable Curl
- 4 sets, 12-15 reps - 4 sets, 12-15 reps - 4 sets, 12-15 reps
 Declined Crunch  Declined Crunch  Declined Crunch
- 4 sets, 12-15 reps - 4 sets, 12-15 reps - 4 sets, 12-15 reps
 Leg Raises  Leg Raises  Leg Raises
- 4 sets, 12-15 reps - 4 sets, 12-15 reps - 4 sets, 12-15 reps

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