Workout Routine

Free

Womens Starter

by Forule

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Erste 3-6 Monate Grundlagen aufbauen

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Ganzkörper Fokus Oberkörper

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

leg press

3×8

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

lat pulldown

3×12

Brustpresse

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec

Brustpresse

2×12

Schulter Maschine

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

Schulter Maschine

2×10

Bauch Maschine

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

Bauch Maschine

2×12

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
100 sec
2
–
–
16
100 sec

curl

2×16

Unterkörper

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

hip thrust

3×8

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

bulgarian split squat

3×12

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

cable kickback

3×12

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
100 sec
2
–
–
16
100 sec

leg extension

2×16

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
100 sec
2
–
–
16
100 sec

leg curl

2×16

hanging leg raises

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

hanging leg raises

3×10

Ganzkörper

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec

leg press

3×10

Rudern

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
12
150 sec
3
–
–
12
150 sec

Rudern

3×12

seitheben

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
100 sec
2
–
–
16
100 sec
3
–
–
16
100 sec

seitheben

3×16

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
100 sec
2
–
–
16
100 sec

triceps pushdowns

2×16

Adduktor Maschine

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
100 sec
2
–
–
16
100 sec
3
–
–
16
100 sec

Adduktor Maschine

3×16

Abduktor Maschine

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
100 sec
2
–
–
16
100 sec
3
–
–
16
100 sec

Abduktor Maschine

3×16