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WORKOUT PLAN (WOMEN) BY STUDENT AESTHETICS

Day Workout
Monday (Day 1) Lower Body + Abs
Tuesday (Day 2) Upper Body
Wednesday Rest
Thursday (Day 3) Lower Body + Abs
Friday (Day 4) Upper Body
Saturday Rest
Sunday Rest

Day 1: Lower Body (Power)

Exercise Reps Sets Rest (in minutes)


Squat 5 4 3
Deadlift 5 3 3
Hip Thrust 6-8 4 2-3
Leg press 6-8 3 2-3
Standing Calf Raises 8 4 1-2
Weighted Knee Raises 15-20 4 1-2
Crunch Machine 15-20 4 1-2

Day 2: Upper Body (Power)

Exercise Reps Sets Rest (in minutes)


Dumbbell Row 6-8 4 2-3
Lat Pulldown 6-8 3 2-3
Flat DB Press 6-8 3 2-3
Overhead Press 6-8 3 2-3
Side Raises 8 3 1,5-2
Pushdown 8 4 1,5-2
Bicep Curl 8 4 1,5-2
Day 3: Lower Body (Hypertrophy)

Exercise Reps Sets Rest (in minutes)


Reverse Lunges 8-10 4 1-2
Cable Kickback 12-15 3 1-2
Hack Squat 10-12 3 1-2
Romanian Deadlift 12 3 1-2
Leg extensions 15-20 3 1-2
Seated Calf Raises 20-30 4 1-2
Hanging Leg Raises 10-15 4 1-2
Swiss Ball Crunch 10-15 4 1-2
(weighted)

Day 4: Upper Body (Hypertrophy)

Exercise Reps Sets Rest (in minutes)


Close Grip Pulldown 12 4 1-2
Seated Cable Row 12 3 1-2
Incline DB Press 12 4 1-2
Seated Shoulder Press 12 3 1-2
Side Raises 12 3 1-2
Facepull 12 3 1-2
Overhead DB Extension 12 4 1-2
Hammer Curl 12 4 1,5-2