Female Fitness Workouts

4 Day Full Body Female Toning Workout

Paige Hathaway

This 4 day workout split is designed to build muscle, burn fat and keep you looking tight and toned.

Goal: Lose Weight, Build Muscle

Gender: Female

Days Per Week: 4

Frequency: Do 1 cycle, 2 days off, 1 day of cardio, repeat

Day 1

ExerciseSetsRepsRest
Stiff Leg Deadlift420 reps2 min
Leg Extensions420 reps2 mins
Barbell bench press415-20 reps2 min
Triceps Push Down Using Rope Superset with Dumbbell Kickbacks315 repsNo rest between superset,
1 min between each set
Decline sit ups Superset with Leg Raise4 20 reps1-2 mins
Seated Hamstring Curl420 reps for Sit Ups, 45 seconds for plankno rest between supersets, 3 minutes rest between sets

Day 2

ExerciseSetsRepsRest
Lunges320 reps2 min
Smith Machine Squat420 reps2-3 mins
Standing Calf Raise415-20 reps2 min
Assisted Pull Ups315 reps1 mins
Barbell Curl4 20 reps1-2 mins
Decline Sit Ups superset with Plank 420 reps for Sit Ups, 45 seconds for plankno rest between supersets, 3 minutes rest between sets

Day 3

ExerciseSetsRepsRest
Lat Pulldown Wide Grip320 reps2 min
Dumbbell Press420 reps2 mins
Skull Crushers315-20 reps1 min
Hanging leg raises520 reps2 mins
Lying Hamstring Curl4 20 reps1-2 mins
Free Weight Jump Squats superset with plank415-20 reps, 45 seconds plank2 mins

Day 4

ExerciseSetsRepsRest
Deadlift420 reps3 min
Alternating Dumbbell Curl420 reps1 mins
Machine Shoulder Press315-20 reps1 min
Leg Raises Superset with Cable Crunches 420 repsNo rest between supersets, 2 mins between sets
Smith Machine Squat Superset with Lunges4 20 repsNo rest between supersets, 3 mins between sets
Calf Raises415-20 reps2 minutes

By the XG Team

Featured Image Model: Paige Hathaway