Home Workout for Women

3 Day Split Workout

  • intermediate level

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 2

Rest day!

Day 3

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

Incline crunches on ball
Sets: 3 Reps: 10

Floor tricep dips on single leg
Sets: 3 Reps: 10

Double leg reverse crunches with bent knee (lying leg raises)
Sets: 3 Reps: 10

Dumbbell chest press with rotation on ball
Sets: 3 Reps: 10

Incline dumbbell press on ball
Sets: 3 Reps: 10

Dumbbell kickback on ball prone
Sets: 3 Reps: 12

Standing chest opener stretch
Sets: 2 Reps: 10

Day 4

Rest day!

Day 5

This daily workout contains 9 exercises, you'll be doing the following exercises:

Side lunges
Sets: 3 Reps: 12

Dumbbell front lunge with bicep curl to shoulder press
Sets: 3 Reps: 10

Diagonal lunge with dumbbell
Sets: 3 Reps: 12

Standing dumbbell front raise
Sets: 3 Reps: 12

Stork bent over rear delt raise with dumbbell
Sets: 3 Reps: 12

Jump squat with rotation
Sets: 3 Reps: 12

Wall front leg swings
Sets: 3 Reps: 10

Wall calf stretch (straight knee)
Sets: 2 Reps: 10

Buttkickers
Sets: 3 Reps: 12

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout 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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