You can add in some warm-up sets. Hey there! Day 6: Saturday-Rest DayDay 7: Sunday- Rest DayDon’t miss: Good Luck! Target: Hamstrings, Quads, Glutes. Warm Up 1) 12 exercises. By performing cardio in the beginning of the routine and early in the morning your body will use stored fat as fuel rather than any carbohydrates or food that you eat throughout the day. 3) Print PDF available at the end of the infographic. The exercise plan outlined in the XBX booklet provides women with the opportunity to achieve physical fitness in an enjoyable, interesting 12-WEEK FITNESS & NUTRITION PROGRAM PRESENTED BY. This 8 week full body workout routine for women is perfect for those with limited time to make it to the gym, but still want a complete workout each time they are able to make it. 2) Infographic with visual instructions to follow online. Cable Pressdown 3 15 Cardio 30 Min of Moderate Intensity on Stairmill Day 3 - Legs & Glutes Exercise Sets Reps Legs 1. 0000000569 00000 n Warm up: 5min warm up before you begin your workout, Protein Intake: 1g of protein per pound of body weight, Fat Intake: 0.5 gram per pound of body weight, Day 5 (Friday): Shoulders, Traps, Biceps and Abs, Day 2: Tuesday- Rest DayDay 3: WednesdayTarget: Chest and Triceps, Day 4: Thursday- Rest DayDay 5: FridayTarget: Shoulders, Traps, Biceps and Abs. This routine will allow you to maximize your training while allowing for optimal rest and recovery times. Thanks. 0000001791 00000 n 0000000666 00000 n One Arm Dumbbell Row 2 - 3 12 - 15 3. The only known way to physical fitness is through physical exercise. Dumbbell Curl 3 12 4b. It helps us keep the lights on. While performing this workout plan you should perform 10-12 repetitions for each exercise with proper form. Strength Workout 2 1. Exercise Sets Reps Back 1. As an Amazon Associate I earn from qualifying purchases. Diet is the key for this workout plan, it is important to eat clean foods and stay away from heavy carbohydrates that will sit in your stomach. We hope you love our fitness programs and the products we recommend. This is a 8 week workout plan designed for whole body strength and toning of your body. When you buy through links on our site, we may earn an affiliate commission at no extra cost to you. Keep in touch and update your progress in the comment box. drworkout.fitness is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Stand with feet parallel … So we will rest between 60-150 seconds between each sets. Women’s 3 Day Beginner Full Body Gym Workout Plan. Home » Workout Programs » Women’s 3 Day Beginner Full Body Gym Workout Plan. 0000001770 00000 n This is an easy to follow, step-by-step plan that will help you get into the best shape of your life. While performing this workout plan you should perform 10-12 repetitions for each exercise with proper form. of physical fitness for its women personnel, this standard is no higher than that desired by women for themselves. 656 0 obj << /Linearized 1 /O 659 /H [ 819 627 ] /L 1036813 /E 169407 /N 51 /T 1023574 >> endobj xref 656 10 0000000016 00000 n If you’re frustrated with diets and gimmicky exercise programs, here’s your chance to try something 0000001424 00000 n Full Body Workout At Home Instructions. Dynamic Lunge. Cable Curl 3 15 5b. 5 day workout routine building-muscle101.com Workout Overview The following 5 day workout routine is based on a 5 day split. Your body will need to recover between each set and exercise. Seated Cable Row 2 - 3 12 - 15 Arms 4a. Women’s 3 Day Beginner Full Body Gym Workout Plan is specifically designed for women to tone muscles and for fat loss. This is a 8 week workout plan designed for whole body strength and toning of your body. It is also very important to have one carb loading day throughout the week to confuse the body, thus stimulating fat loss. 0000001446 00000 n 0000000819 00000 n 0000001655 00000 n Drink plenty of water while performing exercises as drinking water helps to keep up your metabolism and hydrate your muscles. 0000001816 00000 n If you rest less you can’t perform the next exercise properly. Just so you know, Dr Workout is reader-supported. Try it out for yourself and let us know your results in the comments section below! trailer << /Size 666 /Info 647 0 R /Encrypt 658 0 R /Root 657 0 R /Prev 1023563 /ID[] >> startxref 0 %%EOF 657 0 obj << /Type /Catalog /Pages 649 0 R /Metadata 655 0 R /PageLabels 646 0 R >> endobj 658 0 obj << /Filter /Standard /R 2 /O ( U�V�.�`�����Dz�-���#_m�_�}�g) /U (t����+�x��'��V�yB�?\\�CM[*��) /P -60 /V 1 /Length 40 >> endobj 664 0 obj << /S 835 /L 905 /Filter /FlateDecode /Length 665 0 R >> stream