Women's three-month intermediate fitness exercise plan

Week 1 to Week 4:

Monday: Bench press 3*8-12; Barbell rowing 3*8-12; Dumbbell press 3*8-12; Reclining three-head flexion and extension 3*8-12; Two-head standing curl 3*8-12

Monday training plan

Actions

　　Tuesday: Barbell squat 3*8-12; Straight-leg squat 3*8-12; Instrument leg flexion 3*8-12; Instrument leg flexion 3*8-12; Instrument leg flexion 3*8-12; Instrument leg flexion 3*8-12; Instrument leg curl 3*8-12;Calp heel lift 3*8-12;Lower abdomen leg lift 3*10-15;Fitness ball sit-ups 3*10-15

Tuesday training plan

Actions

Number of sets

Barbell squat

3  

Straight leg squat

3  

flexion and extension of instrument legs

3 

8-12 

Instrumental leg curl

3  

8-12 

Calp heel lifts

3  

Lower abdomen leg lifts

3  

Fitness ball sit-ups

3 

Thursday: Parallel bar arm flexion 3*8-12; Pull-up 3*8-12; Dumbbell side lift 3*8-12; Three-head instrument downward 3*8-12; Two-head instrument curl 3*8-12

Thursday training plan

Actions

3*8-12; Dumbbell shrugging 3*8-12; Sit-ups downward 3*10-15; Goat stands up 3*10-15

Friday training plan

Actions

Traditional deadlift

8-12

3  

8-12 

Dumbbell shrugging 

3  

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