With a gym workout schedule for females, you’ll target all major muscle groups, including legs, glutes, back, arms, chest, shoulders, and abs. It’s a comprehensive gym workout plan for women that balances strength training, optional cardio, and recovery days to ensure maximum results.
Whether your goal is a 12-week body transformation, toning, or weight loss, this weekly workout plan for women beginners is perfect for creating a strong and fit body. Start your journey with this gym workout schedule for weight loss and toning female, and watch the results unfold!
00:00 INTRO
00:22 WORKOUT SCHEDULE
MONDAY – LEGS & GLUTES WORKOUT, CARDIO (optional)
01:55 BARBELL FULL SQUAT
02:11 DUMBBELL LUNGE
02:27 DUMBBELL STEP UP
02:43 DUMBBELL HIP THRUST
02:59 HYPEREXTENSION
TUESDAY – BACK & ARMS WORKOUT
03:23 LAT PULLDOWN (PRO LAT BAR)
03:39 DUMBBELL BENT OVER ROW BACK
03:55 CABLE-SEATED-ROW-WITH-V-BAR
04:11 DUMBBELL BICEPS CURL
04:27 CABLE TRICEP PUSHDOWN
WEDNESDAY – LEGS & GLUTES WORKOUT, CARDIO (optional)
04:52 DUMBBELL GOBLET SQUAT
05:08 BARBELL ROMANIAN DEADLIFT
05:24 DUMBBELL STIFF LEG DEADLIFT
05:40 DUMBBELL HIP THRUST
05:56 REAR DECLINE BRIDGE
THURSDAY – CHEST & SHOULDERS WORKOUT
06:20 DUMBBELL BENCH PRESS
06:36 DUMBBELL DECLINE BENCH PRESS
06:52 CHEST FLY MACHINE
07:08 DUMBBELL STANDING OVERHEAD PRESS
07:24 DUMBBELL LATERAL RAISE
FRIDAY – LEGS & ARMS WORKOUT, CARDIO (optional)
07:48 BARBELL DEADLIFT
08:04 BARBELL SEATED GOOD MORNING
08:20 LEG EXTENSION MACHINE
08:36 DUMBBELL INCLINE BICEPS CURL
08:52 BARBELL LYING TRICEPS EXTENSION SKULL CRUSHER
WEEKENDS – AB WORKOUT (optional)
09:16 PLANK
09:32 LEG RAISES
09:48 TUCK CRUNCH
10:04 SIDE CRUNCH
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