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Module 3 for WOMAN
4 TO 6 days a week 

START YOUR WORKOUT!
DAY 1

WARM UP

TREADMILL

RUNNING | 10 MIN

MUSCLE GROUP | PECTORALS

MACHINE NUMBER | 74

EXERCISE NAME | BENCH PRESS

SET | 3

REPETITIONS | 15 

MUSCLE GROUP | PECTORALS

MACHINE NUMBER | 78

EXERCISE NAME | FLY MACHINE

SET | 3

REPETITIONS | 15

MUSCLE GROUP | TRICEPS

MACHINE NUMBER | WEIGHTS

EXERCISE NAME | FRENCH PRESS

SET | 3

REPETITIONS | 12

MUSCLE GROUP | TRICEPS

MACHINE NUMBER | 68

EXERCISE NAME | TRICEPS PUSHDOWN

SET | 3

REPETITIONS | 15 

MUSCLE GROUP | QUADRICEPS

MACHINE NUMBER | 66

EXERCISE NAME | BELT SQUAT

SET | 3

REPETITIONS | 15

MUSCLE GROUP | QUADRICEPS

MACHINE NUMBER | 76

EXERCISE NAME | SQUAT SMITH

SET | 3

REPETITIONS | 12

MUSCLE GROUP | QUADRICEPS

MACHINE NUMBER | 36

EXERCISE NAME | LEG PRESS

SET | 3

REPETITIONS | 15

MUSCLE GROUP | ABS

MACHINE NUMBER | 55

EXERCISE NAME | LEG RAISES

SET | 3

REPETITIONS | 15

CARDIO

STAIRMASTER | 20 MIN

START YOUR WORKOUT!
DAY 2

WARM UP

TREADMILL

RUNNING | 10 MIN

MUSCLE GROUP | DORSALS

MACHINE NUMBER | 19

EXERCISE NAME | ROW HAMMER

SET | 3

REPETITIONS | 15 

MUSCLE GROUP | DORSALS

MACHINE NUMBER | 69

EXERCISE NAME | PULL DOWN

SET | 3

REPETITIONS | 15

MUSCLE GROUP | BICEPS

MACHINE NUMBER | WEIGHTS

EXERCISE NAME | STANDING BARBELL CURL

SET | 3

REPETITIONS | 12

MUSCLE GROUP | BICEPS

MACHINE NUMBER | WEIGHTS

EXERCISE NAME | STANDING ALTERNATING DUMBBELL CURL

SET | 3

REPETITIONS | 15 

MUSCLE GROUP | FEMORAL

MACHINE NUMBER | 30

EXERCISE NAME | LEG CURL

SET | 3

REPETITIONS | 15

MUSCLE GROUP | FEMORAL

MACHINE NUMBER | 42

EXERCISE NAME | KNEELING LEG CURL

SET | 3

REPETITIONS | 12

MUSCLE GROUP | FEMORAL

MACHINE NUMBER | 64

EXERCISE NAME | GROUND BASE

SET | 3

REPETITIONS | 15

MUSCLE GROUP | LUMBAR

MACHINE NUMBER | 58

EXERCISE NAME | BENCH HYPEREXTENSIONS

SET | 3

REPETITIONS | 15

CARDIO

STAIRMASTER | 20 MIN

START YOUR WORKOUT!
DAY 3

WARM UP

TREADMILL

RUNNING | 10 MIN

MUSCLE GROUP | SHOULDERS

MACHINE NUMBER | WEIGHTS

EXERCISE NAME | STANDING LATERAL RAISE

SET | 3

REPETITIONS | 15 

MUSCLE GROUP | SHOULDERS

MACHINE NUMBER | 76

EXERCISE NAME | MILITARY PRESS

SET | 3

REPETITIONS | 15

MUSCLE GROUP | SHOULDERS

MACHINE NUMBER | 87

EXERCISE NAME | REAR DELT

SET | 3

REPETITIONS | 12

MUSCLE GROUP | GLUTES

MACHINE NUMBER | 53

EXERCISE NAME | HIP THRUST

SET | 3

REPETITIONS | 12

MUSCLE GROUP | GLUTES

MACHINE NUMBER | 40

EXERCISE NAME | GLUTE

SET | 3

REPETITIONS | 12

MUSCLE GROUP | GLUTES

MACHINE NUMBER | 76

EXERCISE NAME | SUMO SQUAT

SET | 3

REPETITIONS | 15

MUSCLE GROUP | CALVES

MACHINE NUMBER | 31

EXERCISE NAME | SEATED LEG CURL

SET | 3

REPETITIONS | 15

CARDIO

STAIRMASTER | 20 MIN

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