Program Description
Overall fat loss
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout60 minutes
- CreatedJun 26, 2024 04:58
- Last EditedJun 18, 2025 09:36

Summary
Embark on a transformative 10-week journey with the Women's Fat Loss program, designed specifically for those looking to shed pounds and sculpt their physique. This 5-day-a-week regimen combines targeted strength training and dynamic cardio sessions to boost metabolism and enhance fat loss. Each workout focuses on key areas such as the lower body, core, and glutes, utilizing a mix of bodyweight and barbell exercises for maximum effectiveness. Get ready to challenge yourself and achieve the results you’ve been striving for!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Incline Bench Press (Dumbbell)
2
1
12 reps
15 reps
-
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Single Arm Overhead Tricep Extension
2
12 reps
-
7
Bicep Curl (Machine)
2
12 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Incline Bench Press (Dumbbell)
2
1
12 reps
15 reps
-
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Single Arm Overhead Tricep Extension
2
12 reps
-
7
Bicep Curl (Machine)
2
12 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Incline Bench Press (Dumbbell)
2
1
12 reps
15 reps
-
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Single Arm Overhead Tricep Extension
2
12 reps
-
7
Bicep Curl (Machine)
2
12 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Incline Bench Press (Dumbbell)
2
1
12 reps
15 reps
-
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Single Arm Overhead Tricep Extension
2
12 reps
-
7
Bicep Curl (Machine)
2
12 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Incline Bench Press (Dumbbell)
2
1
12 reps
15 reps
-
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Single Arm Overhead Tricep Extension
2
12 reps
-
7
Bicep Curl (Machine)
2
12 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Incline Bench Press (Dumbbell)
2
1
12 reps
15 reps
-
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Single Arm Overhead Tricep Extension
2
12 reps
-
7
Bicep Curl (Machine)
2
12 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Incline Bench Press (Dumbbell)
2
1
12 reps
15 reps
-
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Single Arm Overhead Tricep Extension
2
12 reps
-
7
Bicep Curl (Machine)
2
12 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Incline Bench Press (Dumbbell)
2
1
12 reps
15 reps
-
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Single Arm Overhead Tricep Extension
2
12 reps
-
7
Bicep Curl (Machine)
2
12 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Incline Bench Press (Dumbbell)
2
1
12 reps
15 reps
-
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Single Arm Overhead Tricep Extension
2
12 reps
-
7
Bicep Curl (Machine)
2
12 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Incline Bench Press (Dumbbell)
2
1
12 reps
15 reps
-
-
3
Lateral Raise (Cable)
3
15 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Dumbbell)
2
12 reps
-
6
Single Arm Overhead Tricep Extension
2
12 reps
-
7
Bicep Curl (Machine)
2
12 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Hip Thrust (Barbell)
4
10 reps
-
4
Walking Lunge
3
15 reps
-
5
Lateral Lunge
3
15 reps
-
6
Glute Kickback (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Hip Thrust (Barbell)
4
10 reps
-
4
Walking Lunge
3
15 reps
-
5
Lateral Lunge
3
15 reps
-
6
Glute Kickback (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Hip Thrust (Barbell)
4
10 reps
-
4
Walking Lunge
3
15 reps
-
5
Lateral Lunge
3
15 reps
-
6
Glute Kickback (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Hip Thrust (Barbell)
4
10 reps
-
4
Walking Lunge
3
15 reps
-
5
Lateral Lunge
3
15 reps
-
6
Glute Kickback (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Hip Thrust (Barbell)
4
10 reps
-
4
Walking Lunge
3
15 reps
-
5
Lateral Lunge
3
15 reps
-
6
Glute Kickback (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Hip Thrust (Barbell)
4
10 reps
-
4
Walking Lunge
3
15 reps
-
5
Lateral Lunge
3
15 reps
-
6
Glute Kickback (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Hip Thrust (Barbell)
4
10 reps
-
4
Walking Lunge
3
15 reps
-
5
Lateral Lunge
3
15 reps
-
6
Glute Kickback (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Hip Thrust (Barbell)
4
10 reps
-
4
Walking Lunge
3
15 reps
-
5
Lateral Lunge
3
15 reps
-
6
Glute Kickback (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Hip Thrust (Barbell)
4
10 reps
-
4
Walking Lunge
3
15 reps
-
5
Lateral Lunge
3
15 reps
-
6
Glute Kickback (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Hip Thrust (Barbell)
4
10 reps
-
4
Walking Lunge
3
15 reps
-
5
Lateral Lunge
3
15 reps
-
6
Glute Kickback (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Glute Bridge (Bodyweight)
3
15 reps
-
3
Abs Crunch (Bodyweight)
3
20 reps
-
4
Glute Kickback
3
12 reps
-
5
Mountain Climber
3
12 reps
-
6
Side Crunch (Cable)
3
12 reps
-
7
Oblique Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Glute Bridge (Bodyweight)
3
15 reps
-
3
Abs Crunch (Bodyweight)
3
20 reps
-
4
Glute Kickback
3
12 reps
-
5
Mountain Climber
3
12 reps
-
6
Side Crunch (Cable)
3
12 reps
-
7
Oblique Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Glute Bridge (Bodyweight)
3
15 reps
-
3
Abs Crunch (Bodyweight)
3
20 reps
-
4
Glute Kickback
3
12 reps
-
5
Mountain Climber
3
12 reps
-
6
Side Crunch (Cable)
3
12 reps
-
7
Oblique Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Glute Bridge (Bodyweight)
3
15 reps
-
3
Abs Crunch (Bodyweight)
3
20 reps
-
4
Glute Kickback
3
12 reps
-
5
Mountain Climber
3
12 reps
-
6
Side Crunch (Cable)
3
12 reps
-
7
Oblique Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Glute Bridge (Bodyweight)
3
15 reps
-
3
Abs Crunch (Bodyweight)
3
20 reps
-
4
Glute Kickback
3
12 reps
-
5
Mountain Climber
3
12 reps
-
6
Side Crunch (Cable)
3
12 reps
-
7
Oblique Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Glute Bridge (Bodyweight)
3
15 reps
-
3
Abs Crunch (Bodyweight)
3
20 reps
-
4
Glute Kickback
3
12 reps
-
5
Mountain Climber
3
12 reps
-
6
Side Crunch (Cable)
3
12 reps
-
7
Oblique Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Glute Bridge (Bodyweight)
3
15 reps
-
3
Abs Crunch (Bodyweight)
3
20 reps
-
4
Glute Kickback
3
12 reps
-
5
Mountain Climber
3
12 reps
-
6
Side Crunch (Cable)
3
12 reps
-
7
Oblique Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Glute Bridge (Bodyweight)
3
15 reps
-
3
Abs Crunch (Bodyweight)
3
20 reps
-
4
Glute Kickback
3
12 reps
-
5
Mountain Climber
3
12 reps
-
6
Side Crunch (Cable)
3
12 reps
-
7
Oblique Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Glute Bridge (Bodyweight)
3
15 reps
-
3
Abs Crunch (Bodyweight)
3
20 reps
-
4
Glute Kickback
3
12 reps
-
5
Mountain Climber
3
12 reps
-
6
Side Crunch (Cable)
3
12 reps
-
7
Oblique Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
-
2
Glute Bridge (Bodyweight)
3
15 reps
-
3
Abs Crunch (Bodyweight)
3
20 reps
-
4
Glute Kickback
3
12 reps
-
5
Mountain Climber
3
12 reps
-
6
Side Crunch (Cable)
3
12 reps
-
7
Oblique Crunch
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Lat Pulldown (Close Grip)
3
15 reps
-
6
Seated Dumbbell Curl
3
12 reps
-
7
Lying Tricep Extension (Barbell)
1
2
1 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Lat Pulldown (Close Grip)
3
15 reps
-
6
Seated Dumbbell Curl
3
12 reps
-
7
Lying Tricep Extension (Barbell)
1
2
1 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Lat Pulldown (Close Grip)
3
15 reps
-
6
Seated Dumbbell Curl
3
12 reps
-
7
Lying Tricep Extension (Barbell)
1
2
1 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Lat Pulldown (Close Grip)
3
15 reps
-
6
Seated Dumbbell Curl
3
12 reps
-
7
Lying Tricep Extension (Barbell)
1
2
1 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Lat Pulldown (Close Grip)
3
15 reps
-
6
Seated Dumbbell Curl
3
12 reps
-
7
Lying Tricep Extension (Barbell)
1
2
1 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Lat Pulldown (Close Grip)
3
15 reps
-
6
Seated Dumbbell Curl
3
12 reps
-
7
Lying Tricep Extension (Barbell)
1
2
1 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Lat Pulldown (Close Grip)
3
15 reps
-
6
Seated Dumbbell Curl
3
12 reps
-
7
Lying Tricep Extension (Barbell)
1
2
1 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Lat Pulldown (Close Grip)
3
15 reps
-
6
Seated Dumbbell Curl
3
12 reps
-
7
Lying Tricep Extension (Barbell)
1
2
1 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Lat Pulldown (Close Grip)
3
15 reps
-
6
Seated Dumbbell Curl
3
12 reps
-
7
Lying Tricep Extension (Barbell)
1
2
1 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Face Pull
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Lat Pulldown (Close Grip)
3
15 reps
-
6
Seated Dumbbell Curl
3
12 reps
-
7
Lying Tricep Extension (Barbell)
1
2
1 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
25 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
25 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
25 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
25 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
25 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
25 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
25 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
25 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
25 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
25 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
15 reps
-
Week 1
1 / 10 Weeks
Day 3
1
Plank3 Sets
1 mins
-
2
Glute Bridge (Bodyweight)3 Sets
15 Reps
-
3
Abs Crunch (Bodyweight)3 Sets
20 Reps
-
4
Glute Kickback3 Sets
12 Reps
-
5
Mountain Climber3 Sets
12 Reps
-
6
Side Crunch (Cable)3 Sets
12 Reps
-
7
Oblique Crunch3 Sets
12 Reps
-
Day 2
1
Squat (Barbell)3 Sets
12 Reps
-
2
Romanian Deadlift (Barbell)4 Sets
10 Reps
-
3
Hip Thrust (Barbell)4 Sets
10 Reps
-
4
Walking Lunge3 Sets
15 Reps
-
5
Lateral Lunge3 Sets
15 Reps
-
6
Glute Kickback (Cable)3 Sets
15 Reps
-
Day 1
1
Lat Pulldown3 Sets
12 Reps
-
2
Incline Bench Press (Dumbbell)2 Sets
1 Set
12 Reps
15 Reps
-
-
3
Lateral Raise (Cable)3 Sets
15 Reps
-
4
Seated Row (Cable)3 Sets
12 Reps
-
5
Bicep Curl (Dumbbell)2 Sets
12 Reps
-
6
Single Arm Overhead Tricep Extension2 Sets
12 Reps
-
7
Bicep Curl (Machine)2 Sets
12 Reps
-
8
Tricep Rope Push Down (Cable)2 Sets
12 Reps
-
Day 4
1
Dumbbell Row4 Sets
12 Reps
-
2
Seated Shoulder Press (Dumbbell)3 Sets
12 Reps
-
3
Face Pull3 Sets
12 Reps
-
4
Bench Press (Dumbbell)3 Sets
12 Reps
-
5
Lat Pulldown (Close Grip)3 Sets
15 Reps
-
6
Seated Dumbbell Curl3 Sets
12 Reps
-
7
Lying Tricep Extension (Barbell)1 Set
2 Sets
1 Reps
12 Reps
-
-
Day 5
1
Hack Squat3 Sets
12 Reps
-
2
Leg Press3 Sets
12 Reps
-
3
Leg Extension3 Sets
15 Reps
-
4
Lying Leg Curl3 Sets
15 Reps
-
5
Standing Calf Raise3 Sets
25 Reps
-
6
Bulgarian Split Squat (Dumbbell)3 Sets
15 Reps
-