Female Fitness 4-day workout plan Level 1

Day 1

Chest and Arms

Chest-

• Chest press flat press (on smith, machine, or dumbbell) - 4 sets 12,10,8,8
• Chest upper hammer press (on smith, machine, or dumbbell)- 4 sets 12,10,8,8
• Chest lower cable flys- 3 sets 10 reps 

Arms-

• Tricep extensions rope wide- 4 sets 12,10,8,8
• Bicep cable curls- 4 sets 12,10,8,8
• Tricep skull crushers lying- 4 sets 10 reps
• Bicep alternating hammer curls- 4 sets 10 reps (20 total with hammer curls)
  

Day 2

Legs (quads)

• Leg press regular- 20,18,15,12 reps
• Leg extensions- 4 sets 12-15 reps
• Front squat with bar or machine- 4 sets 12,10,10,8 reps
• Leg extension toes out- 4 sets 12-15 reps
• Leg press feet together and low- 4 sets 15 reps
• Inner thigh abductor- 4 sets of 15-20 reps

Day 3

Back and Shoulders

• Back Lat pull downs- 4 sets 12,10,8,8
• Cable rows- 4 sets 12,10,8,8
• Single lat pull backs dumbbells- 4 sets 10 reps
• Close grip pull downs- 4 sets 10-12 reps

Shoulders-

• Shoulder press dumbbell or machine- 4 sets 12,10,8,8
• Shoulder side raise- 4 sets 12,10,8,8
• Reverse delts machine- 4 sets 12,10,8,8
• Upright rows- 3 sets of 10 reps
  

Day 4

Legs (Hamstrings and Glutes)

• Leg curls lying- 12,10,10,8 reps
• Outer thigh adductor machine - 4 sets 12-15 reps
• Back squat on free weight or smith machine- 4 sets of 10 reps
• Single leg curls- 4 sets 10- reps
• Hip thrust with smith or free bar- 4 sets 12 reps

Donkey kick back machine, or weighted with pulley- 4 sets 12-15 reps each leg

• For exercises with 4 sets, perform 1 warm up set and 3 working sets.