Dynamic Lunge. While performing this workout plan you should perform 10-12 repetitions for each exercise with proper form. Home » Workout Programs » Women’s 3 Day Beginner Full Body Gym Workout Plan. Day 6: Saturday-Rest DayDay 7: Sunday- Rest DayDon’t miss: Good Luck! Dumbbell Curl 3 12 4b. Your body will need to recover between each set and exercise. Pull Downs 3 - 4 6 - 12 2. This is a 8 week workout plan designed for whole body strength and toning of your body. 2) Infographic with visual instructions to follow online. As you continue this routine you will increase the amount of weight performed for each exercise. This is a 8 week workout plan designed for whole body strength and toning of your body. If you rest less you can’t perform the next exercise properly. So we will rest between 60-150 seconds between each sets. 0000001791 00000 n This is an easy to follow, step-by-step plan that will help you get into the best shape of your life. Try it out for yourself and let us know your results in the comments section below! Stand with feet parallel … 1) 12 exercises. If you’re frustrated with diets and gimmicky exercise programs, here’s your chance to try something Warm Up One Arm Dumbbell Row 2 - 3 12 - 15 3. Cable Pressdown 3 15 Cardio 30 Min of Moderate Intensity on Stairmill Day 3 - Legs & Glutes Exercise Sets Reps Legs 1. This routine will allow you to maximize your training while allowing for optimal rest and recovery times. 0000001424 00000 n You can add in some warm-up sets. Keep in touch and update your progress in the comment box. Strength Workout 2 1. 0000001816 00000 n Using this routine, you will train one body part per day for duration of 5 days. 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. The exercise plan outlined in the XBX booklet provides women with the opportunity to achieve physical fitness in an enjoyable, interesting Hey there! 0000001446 00000 n �R��G��&� ��%��P�#����l<9��hS�( I灧R-�����e��~R͕�^����z���:T��&+y\n�/ʽ��o���F�~O�e�YI�\_K���4A��zP?�q�&�\�ٞ�����ǆ� y��]Z������ҍfv�7jF%��6٫��w�����F�`���?��u�\ ��� ���^�i�O��QM��Wʪ`���\A�Cl�y������>�u���p�0. 12-WEEK FITNESS & NUTRITION PROGRAM PRESENTED BY. 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. Women’s 3 Day Beginner Full Body Gym Workout Plan is specifically designed for women to tone muscles and for fat loss. 0000000819 00000 n Women’s 3 Day Beginner Full Body Gym Workout Plan is specifically designed for women to tone muscles and for fat loss. Target: Hamstrings, Quads, Glutes. 0000000569 00000 n %PDF-1.4 %���� Seated Cable Row 2 - 3 12 - 15 Arms 4a. It is also very important to have one carb loading day throughout the week to confuse the body, thus stimulating fat loss. This week you're going to continue with the circuit-style sets; this time you'll perform only 12 reps of … Women’s 3 Day Beginner Full Body Gym Workout Plan. If you have any doubts or questions about this Women’s 3 Day Beginner Full Body Gym Workout Routine please comment below, we are here to help you. 12 Week Fat Burning Gym Workout Plan for Women, 4 Week – 30 Minute Killer Stomach Circuit Workout Plan for Women to get a Flat, Slim and toned belly, Women’s 3 Day Beginner Full body workout routine, Best Full Body Gym Workout Plan For Women, How to Get a Smaller Waist and Bigger Hips, How to Gain Weight in Thighs and Buttocks, Texas Method Workout Program [with Spreadsheet & PDF], 16 Best Doorway Pull-Up Bars That Don’t Require Screws (Review) In 2021, 11 Best Half Racks for Home Gym (Review) In 2021, Smolov Jr Squat and Bench Press Spreadsheets. When you buy through links on our site, we may earn an affiliate commission at no extra cost to you. 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. Exercise Sets Reps Back 1. 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. 0000000666 00000 n Drink plenty of water while performing exercises as drinking water helps to keep up your metabolism and hydrate your muscles. Full Body Workout At Home Instructions. 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 0000001770 00000 n Tricep Overhead Extension 3 12 5a. 0000001655 00000 n As an Amazon Associate I earn from qualifying purchases. 5 day workout routine building-muscle101.com Workout Overview The following 5 day workout routine is based on a 5 day split. 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 We hope you love our fitness programs and the products we recommend. Thanks. Just so you know, Dr Workout is reader-supported. Cable Curl 3 15 5b. It helps us keep the lights on. Scroll Below To See Full Instructions Along With Our Printable PDF For At Home Workout Plan Without Equipment. The only known way to physical fitness is through physical exercise. 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. 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. Welcome to the Lean Body Challenge Program!