Shy Girl Workout

This 18-week dumbbell-focused workout program is perfect for anyone who wants to feel more confident in the gym without needing complex machines or intimidating routines. It’s designed to target common problem areas like arms, glutes, core, and thighs with simple, effective movements. Built for beginners or anyone easing into fitness, the plan builds strength and tone gradually helping you feel empowered, not overwhelmed.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Front Squat (Dumbbell)

Stiff Leg Deadlift (Dumbbell)

Lunge (Dumbbell)

Glute Bridge (Dumbbell)

Seated Calf Raise

Cardio

Bench Press (Dumbbell)

Bent Over Row (Dumbbell)

Seated Overhead Press (Dumbbell)

Tricep Extension (Dumbbell)

Stair Climber

Romanian Deadlift (Dumbbell)

Goblet Squat

Bulgarian Split Squat (Dumbbell)

Step-Up (Weighted)

Standing Calf Raise

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Lateral Raise (Dumbbell)

Hammer Curl (Dumbbell)

Single Arm Overhead Tricep Extension

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