Full Body Gym Workout for Women

Machines at the Gym - Female

  • beginner level
  •  

Perform three days a week with one day of rest between workouts (i.e. Monday, Wednesday, Friday). For optimal results each exercise should challenge your muscles. However, you first should start with lighter weights till you properly learn each movement pattern. Once mastered, select the amount of weight that causes you to fatigue during the specified reps below. For example, if an exercise calls for 12 reps your goal it to find a weight that causes you to fatigue during the 12th rep in proper form. As you get stronger you should increase the weight for the best outcome.

Day 1

This daily workout contains 7 activities, you'll be doing the following activities:

Seated row machine
Sets: 4 Reps: 12

Lower back extension machine
Sets: 4 Reps: 12

Seated leg curl machine
Sets: 4 Reps: 12

Leg press hack squat machine
Sets: 4 Reps: 12

Rear delt fly machine
Sets: 4 Reps: 12

Seated machine chest press
Sets: 4 Reps: 12

Bicycle crunches
Sets: 4 Reps: 12

Day 2

Rest day!

Day 3

This daily workout contains 7 activities, you'll be doing the following activities:

Seated row machine
Sets: 4 Reps: 12

Lower back extension machine
Sets: 4 Reps: 12

Seated leg curl machine
Sets: 4 Reps: 12

Leg press hack squat machine
Sets: 4 Reps: 12

Rear delt fly machine
Sets: 4 Reps: 12

Seated machine chest press
Sets: 4 Reps: 12

Bicycle crunches
Sets: 4 Reps: 12

Day 4

Rest day!

Day 5

This daily workout contains 7 activities, you'll be doing the following activities:

Seated row machine
Sets: 4 Reps: 12

Lower back extension machine
Sets: 4 Reps: 12

Seated leg curl machine
Sets: 4 Reps: 12

Leg press hack squat machine
Sets: 4 Reps: 12

Rear delt fly machine
Sets: 4 Reps: 12

Seated machine chest press
Sets: 4 Reps: 12

Bicycle crunches
Sets: 4 Reps: 12

Day 6

Rest day!

Day 7

Rest day!

About the professional

MJ Johnson

MJ is the founder of Changing Shape. His program has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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