Beginner Workout Plans For Women -
The Old Version Part 2


These workout plans for women are for weeks 3 and 4 of the old exercise program. If you missed part 1, you can find it here: Beginner Workout Plans For Week 1 & 2.


You probably already know that there's a new and updated exercise program. If you're a beginner, I recommend you use that new program since it is designed to be more beginner friendly.


Anyway, if you'd still like to use this older program, here it is.


Week 3

Workout 1

Exercise Reps Sets Rest
Dumbbell Squats 12 3 45 seconds
Push-ups 12 3 45 seconds
Dumbbell Shoulder Press 12 3 45 seconds
Bent Over Rows 12 3 45 seconds
Plank Exercise 60 seconds 3 30 seconds

Workout 2

Exercise Reps Sets Rest
Dumbbell Reverse Lunges 10-12 3 45 seconds
Dumbbell Chest Press 10-12 3 45 seconds
Bent Over Rows 10-12 3 45 seconds
Bodyweight Squats 20 3 30 seconds
Bicycle Crunches 15 3 30 seconds

Workout 3

Exercise Reps Sets Rest
Dumbbell Step Ups 10-12 3 45 seconds
Dumbbell Chest Press 10-12 3 45 seconds
Bent Over Rows 10-12 3 45 seconds
Dumbbell Bicep Curls 12 3 30 seconds
Dumbbell Overhead Tricep Extensions 12 3 30 seconds



Week 4

Workout 1

Exercise Reps Sets Rest
Dumbbell Squats Superset with
Dumbbell Chest Press
10 3 60 seconds
Dumbbell Forward Lunges Superset with
Bent Over Rows
10 3 60 seconds
Dumbbell Shoulder Press 10 3 60 seconds
Dumbbell Bicep Curls Superset with
Dumbbell Overhead Tricep Extensions
12 2 45 seconds
Bicycle Crunches Superset with
Lying Leg Raise
12 2 30 seconds

Workout 2

Exercise Reps Sets Rest
Dumbbell Step Ups Superset with Dumbbell Chest Press 10 3 60 seconds
Bulgarian Split Squats Superset with
Bent Over Rows
10 3 60 seconds
Dumbbell Shoulder Press 10 3 60 seconds
Lateral Raises Superset with
Front Raises
12 2 45 seconds
Plank Exercise Superset with
Bicycle Crunches
60 seconds hold/12 reps 2 30 seconds

Workout 3

Exercise Reps Sets Rest
Dumbbell Squats Superset with Push-ups (the hardest version you can do) 10/15 3 60 seconds
Dumbbell Reverse Lunges Superset with
Bent Over Rows
12 3 60 seconds
Dumbbell Shoulder Press 12 3 60 seconds
Dumbbell Bicep Curls Superset with
Dumbbell Overhead Tricep Extensions
12 3 45 seconds
Bicycle Crunches Superset with
Lying Leg Raises
15 3 30 seconds

How To Use These Workout Plans For Women

  • The guidelines are the same as in week 1 and 2.
  • Workout at least 3 times a week in week 3 and 4. That's why I've given you three workouts for each week.


Explanation Of Terms In The Workout Tables

In week 4 workouts, you'll see the word 'superset'. This means perform the exercises with no rest in between, one straight after another. Once both exercises have been completed, then you can rest before doing your next set.

For example, in workout 1 (week 4), you're supposed to perform “Dumbbell Squats Superset with Chest Presses.” So do it like this: 10 Dumbbell Squats, then 10 Chest Presses immediately afterwards. Then rest for 60 seconds. This is 1 set.

Then you do 10 more Dumbbell Squats and 10 Chest Presses. Then again, rest for 60 seconds. This makes 2 sets now.

Then do the same thing again – 10 Dumbbell Squats followed immediately by 10 Chest Presses. And once again, rest for 60 seconds. Now you've completed 3 sets.

So the next thing to do is to move on to the next pair of exercises. This time it'll be Dumbbell Lunges and Bent Over Rows. Got it? ;-)


I hope you have enjoyed these workout plans for women. Good luck!

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