Woman’s Muscle Tone

This program is for the females that want to grow muscle and tone fat to create that hourglass figure

If you like the program. Reach out to me personally for more training plans @coachdokos

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Week 1

Week 2

Week 3

Week 4

Kettlebell Swing

Squat (Barbell)

Step-Up (Weighted)

Jump Squat

Bulgarian Split Squat (Bodyweight)

Glute Kickback (Cable)

Pallof Press

Lower body cardio

Standing Shoulder Press (Dumbbell)

Incline Bench Press (Barbell)

Tricep Kickback

Chest Supported Row (Dumbbell)

Face Pull

Lat Pulldown

Seated Dumbbell Curl

Hollow Hold

Upper body

Alternating Lateral Ball Slams

Incline Bench Press (Dumbbell)

Single Arm Push Press (Dumbbell)

Single Arm Overhead Tricep Extension

T-Bar Row

Lying Leg Curl

Bicep Curl (Dumbbell)

Reverse Plank

Jump Rope

Battle Ropes

Med Ball Slam

Farmer's Walk (Weighted)

Front Raise

Bicep Curl (Cable)

Side Bend (Dumbbell)

Upper body cardio

Romanian Deadlift (Dumbbell)

Reverse Lunge (Dumbbell)

Hip Abductor (Machine)

Hip Thrust (Dumbbell)

Plank

Lower Body

Floor Press (Dumbbell)

Tricep Pushdown (Cable)

Bent Over Row (Kettlebell)

Squat Thruster

2km Row

Upper cardio

Chest Fly (Dumbbell)

Kettlebell Clean and Press

Skull Crusher

Band Pull Apart

Side Plank

Goblet Squat

Stiff Leg Deadlift (Dumbbell)

Pull Through (Cable)

Hip Thrust (Bodyweight)

Russian Twist

500m Row

Overhead Press (Dumbbell)

Incline Tricep Extension (Dumbbell)

Glute Kickback

Reverse Abs Crunch (Bodyweight)

Upper body day

Bulgarian Split Squat (Dumbbell)

Single Leg Hip Thrust

Leg Pull-In

Sled Drag

Lower cardio

Push Up

Pike Push Up

Incline Curl (Dumbbell)

Sled Push

Kettlebell Halo

Lunge (Kettlebell)

Good Morning

Rear Foot Elevated Split Squat

Pogo Jump

10km Row

Safety Bar Squat

Forward Jump

Hip Adductor (Machine)

Lower body

Lateral Raise (Machine)

Lateral Med Ball Slam

Squat (Paused)

Single Leg Deadlift

Walking Lunge (Dumbbell)

Sumo Deadlift (Paused)

Box Jump

Hip Thrust (Barbell)

Back Extension

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