Full body workout for women

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	Sets	Reps	Rest	Time
Widr-Grip Pull-Down	4	15	-	-
Dumbbell Row	4	12	-	-
Dumbbell Seated Bent-Over Raise	4	15	-	-
Single Dumbbell Front Raise	4	12	-	-
Dumbbell Arnold Press	3	15	-	-
Cable Curl (with rope)	4	15	-	-
Lying Scissors Cross	4	15	-	-
Mountain Climber	4	15	-	-
Kettlebell-Swing	4	15	-	-
Dumbbell Stiff-Legged Deadlift	4	15	-	-
Lying Leg Curl	4	12	-	-
Leg Press Wide stance	3	12	-	-
Adduction machine	4	30	-	-