Full body workout for women

Duration

12 weeks

Repeat

7 day cycle

Schedule

Day 1 Workout 1

Day 2 Rest

Day 3 Rest

Day 4 Rest

Day 5 Rest

Day 6 Rest

Day 7 Rest

Target gender

Females

Experience level

Beginner

Description

The workout is performed once a week on a day convenient for you. Perform the exercises for 8 or 12 weeks for optimal effect.

Duration	12 weeks
Repeat	7 day cycle
Schedule	Day 1 Workout 1 Day 2 Rest Day 3 Rest Day 4 Rest Day 5 Rest Day 6 Rest Day 7 Rest
Target gender	Females
Experience level	Beginner
Description	The workout is performed once a week on a day convenient for you. Perform the exercises for 8 or 12 weeks for optimal effect.

#	Exercise	Details
1.	Widr-Grip Pull-Down	sets 4 \| reps 15
2.	Dumbbell Row	sets 4 \| reps 12
3.	Dumbbell Seated Bent-Over Raise	sets 4 \| reps 15
4.	Single Dumbbell Front Raise	sets 4 \| reps 12
5.	Dumbbell Arnold Press	sets 3 \| reps 15
6.	Cable Curl (with rope)	sets 4 \| reps 15
7.	Lying Scissors Cross	sets 4 \| reps 15
8.	Mountain Climber	sets 4 \| reps 15
9.	Kettlebell-Swing	sets 4 \| reps 15
10.	Dumbbell Stiff-Legged Deadlift	sets 4 \| reps 15
11.	Lying Leg Curl	sets 4 \| reps 12
12.	Leg Press Wide stance	sets 3 \| reps 12
13.	Adduction machine	sets 4 \| reps 30