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Training Plan Weeks 1 – 4

Woman resting during exercise in the gym

Day 1

 

Squats – 10 to 12 Reps x 4 Sets

Chest Press with Dumbbell – 10 to Reps x 3 Sets

Bench Dips – 10 to 12 Reps x 4 Sets

One Arm Extension – 10 to 12 Reps x 4 Sets

30 Mins Cardio (at the end of workout)

 

Day 2

 

Shoulder Press with Dumbbell – 10 to 12 Reps x 4 Sets

Bulgarian Split Squat –12 to 15 Reps x 4 Sets

Incline Dumbbell Flys – 10 to 12 Reps x 3 Sets

Sit Ups – 12 to 15 Reps x 3 Sets

30 Mins Cardio (at the end of workout)

 

Day 3

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Lateral Raises with Dumbbell – 10 to 12 Reps x 4 Sets

Bent Over Barbell Row – 10 to 12 Reps x 3 Sets

Bicep Curls – 10 to 12 Reps x 3 Sets

Concentration Curls – 20 to 25 Reps x 2 Sets

30 Mins Cardio (at the end of workout)

 

Day 4

 

Lunges – 15 to 20 Reps x 4 Sets

Preacher Curls – 10 to 12 Reps x 3 Sets

Lying Tricep Extension – 10 to 12 Reps x 4 Sets

Crunches on a Swiss Ball – 12 to 15 Reps x 3 Sets

30 Mins Cardio (at the end of workout)

For a Printable Version of the Training Plans, Click Below:

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