Female Fitness 4-day workout plan Level 2

Day 1

Quads

1. Leg press feet together and low- 4 sets 15,12,10,10 reps
2. Front squat smith machine or free weight- 4 sets 10 reps
3. Bulgarian split squat- 4 sets 10-12 reps each leg
4. Leg press feet low and apart- 4 sets 10 reps each leg
5. Leg extensions toes out - 4 sets 15-20 reps
6. Inner thigh adductor- 4 sets 15 reps
7. Seated calf raises- 4 sets 20 reps
8. Ab crunches weighted machine- 4 sets 15-20 reps
   

Day 2

Chest and Arms 

1. Chest press upper dumbbell or plate loaded machine- 4 sets 12,10,8,6 reps
2. Chest upper flys dumbbells- 4 sets 10-12 reps
3. Chest lower press superset with lower flys- 4 sets 10 reps each
4. Tricep skull crushers superset tricep press- 4 sets 10-12 reps each
5. Bicep straight bar curl pulley or free weight- 4 sets 12,10,8,6 reps
6. Tricep rope superset with bicep alternating hammer curls - 4 sets 10 rep each (hammer curls total 20 reps)
7. Bicep concentration curl- 4 sets 12,10,8,6
8. Ball crunches superset with ball twists- 4 sets 20 reps for both

Day 3

Hamstrings and Glutes

1. Hamstring single leg curls machine or pulley- 4 sets 10-12 reps
2. Leg press feet high and wide- 4 sets 15,12,10,10 reps
3. Back squat free weight- 4 sets 10 reps
4. Outer thigh adductor- 4 sets 10 reps each leg
5. Double lying leg curls- 4 sets 12,10,8,8 reps
6. Walking lunges- 4 sets 12 steps each leg
7. Seated Calf Raises- 4 sets 15-20 reps
8. Machine crunches- 4 sets 15-20 reps
   

Day 4

Back and Shoulders

1. Back lat pull downs- 4 sets 12,10,8,6 reps
2. T-bar rows lower grip- 4 sets 12,10,8,6 reps
3. Single lat pull backs- 4 sets 10 reps each arm
4. Cable rows- 4 sets- 12,10,8,6 reps
5. Shoulder press dumbbells- 4 sets 10-12 reps
6. Shoulder side raise dumbbells superset with front raise alternate- 4 sets 12 reps each exercise
7. Shoulder Reverse Delts Machine- 4 sets 10-12 reps
8. Ball crunches- 4 sets 20 reps