Weekly Gym Workout Plan for Women

Updated on : Jul 21, 2023 5:49 PM

• In a week, workout for 6 days and take one-day rest.

• Before the workout starts, warm up the body for 5 to 10 minutes.

• Keep adding weight on each set between the 3 sets.

• After completion of the workout, take 5 to 10 minutes to stretch the body.

• Keep yourself hydrated by taking a few water sips while working out.

Monday: Chest

Exercise	Sets	Reps
Flat Barbell Bench Press	3	10-15
Incline Dumbbell Bench Press	3	10-15
Barbell Decline Bench Press	3	10-15
Machine Chest Fly	3	10-15
Standing cable fly set	3	10-15

Exercise	Sets	Reps
Standing Barbell curl set	3	10-15
Close Grip EZ Bar Curl	3	10-15
EZ Bar Preacher curl	3	10-15
Dumbbell Reverse Curl	3	10-15
Seated Barbell wrist curl set	3	10-15
Dumbbell Hammer preacher curl	3	10-15

Triceps:

Exercise	Sets	Reps
Triceps Bench Dips	3	10-15
Dumbbell overhead Extension	3	10-15
Dumbbell kickback	3	10-15
Bicycles Crunches	3	10-15

Abs:

Exercise	Sets	Reps
Sit-Ups	3	20-25
Bicycles crunches	3	20-25
Incline straight legs and hip raise	3	10-15
Hanging knee and leg raise	3	20-25

Exercise	Sets	Reps
Dumbbell Side Raise	3	10-15
Dumbbell front raises	3	10-15
Dumbbell Shoulder press reps	3	10-15
Front raise	3	10-15
Reverse pec deck set	3	10-15
Face pulls	3	10-15
Dumbbell Shrugs set	3	10-15