7-Day GYM WorkOut PLAN
(for women by suzy) 💪🏻🏋️
(for women by suzy) 💪🏻🏋️
Monday- Legs
10-minute treadmill warm-up
Romanian deadlift 12x4
Barbell back squat 12x4
Dumbbell lunges 12x3
Leg press 12x3
Goblet Squat 12x3
Barbell hip thrust 12x4
Standing calf raises 12x3
Cool down and stretch
Tuesday- Cardio
30-45 minutes of cardio at a moderate pace, keeping the heart rate between 65%-70% of maximum heart rate.
Good cardio options- cycling,
elliptical,
rowing, treadmill
running/brisk walking,
spinning.
Wednesday- Upper body
15-minute elliptical warm-up
Bench press 12x4
Triceps kickback 12x4
Cable bicep curl 12x3
Shoulder press 12x3
Bent over row 12x3
Triceps overhead extension 12x3
Standing dumbbell bicep curl 12x4
Cool down and stretch
Thursday cardio +abs
30 mins rowing machine
alternate 1-minute hard rowing with 2 mins of easy to moderate rowing.
Plank knee crosses 15x4
AB WORKOUT
Captain's chair hanging leg
raises 15x4
V- Ups 15x4
Crunches on exercise ball 15x4
Lying leg raises 15x4
Windshield wipers 15x4
☺️☺️
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