Girl Power Workout Program : Week 1 : Day 3: (Friday)

Week 1

Day 3: (Friday)

Cardio:

20 Minute Row

Lower Body Exercises: Each exercise is done for 4 sets with 1 minute rest between sets

Leg Extension Machine 4 sets x 12 reps

-adjust weight so you can perform all the reps

Leg Curl Machine 4 sets x 12 reps

-adjust weight so you can perform all the reps

Upper Body Exercises: Each exercise is 3 sets with 1 to 2 minute rest in between sets

Dumbbell Chest Press- 3 x 10 reps

Dumbbell Arm Curl- 3 x 10 reps

Lat Pulldown Machine- 3 x 10 reps

-use the medium width or close grip bar handle

Seated Row Machine- 3 x 10 reps

-use the close grip handle

Core: Do 2 cycles and hold each position for 45 seconds

Front Plank

Left Plank

Right Plank

6 Inches

 

👉 Week 1 : Day 1 (Monday)
👉 Week 1 : Day 2 (Wednesday)
👉 Week 1 : Day 3: (Friday)
👉 Week 2 : Day 2 : (Monday)
👉 Week 2 : Day 2 : (Wednesday)
👉 Week 2 : Day 3 : (Friday) Cardio and Ab day
👉 Week 3 : Day 1: (Monday) Get Big Day
👉 Week 3 : Day 2: (Wednesday) Fat Burn Day
👉 Week 3 : Day 3: (Friday) Sweat It Out Day
👉 Week 4 : Day 1: (Monday) Muscle Tone Day
👉 Week 4 Day 2: (Wednesday) Hump Day
👉 Week 4 : Day 3: (Friday) The Weekend Starter