I'm a woman, 50kg, 153cm, 20 years old. I used to work out at the gym twice a week, and I also did rhythmic gymnastics for 3 years, but I’ve been sedentary for a year.
I've been doing this workout at home for 6 weeks now. I have two 5kg dumbbells, two 3kg dumbbells, two 1kg ankle weights, and resistance bands. I train on a 1-2-3-rest-1-2-3-rest schedule.
There's no lateral raise on a fixed training day cause i do 4 sets of lateral raises every 48 hours.
Even though I value short rests, sometimes I take slightly longer rests, I listen to my body. For arm exercises, I'm progressing the load like this: 3kg dumbbells + 1kg ankle weights tied to my wrists, totaling 4kg per arm, until I can make it to the 5kg dumbbells. Here's my routine:
WORKOUT 1 – LEGS, GLUTES & CORE
A1 – Squats
• 3 sets
• 8-12 reps
• Load: 2x5kg
A2 – Sumo squat
• 3 sets
• 8-12 reps
• Load: 2x5kg
B1 – Stiff-leg deadlift
• 4 sets
• 8-12 reps
• Load: 2x5kg
B2 – Standing calf raise
• 4 sets
• 15-20 reps
• Load: 2x3kg or 2x5kg
C1 – Lying hip adduction
• 2 sets
• 12-15 reps per leg
• Ankle weights (2kg per leg)
C2 – Lying hip abduction
• 3 sets
• 12-15 reps per leg
• Ankle weights (2kg per leg)
D1 – Glute kickback on all fours
• 3 sets
• 12-15 reps per leg
• Ankle weights (2kg per leg)
D2 – Side plank
• 3 sets
• 30-40 seconds per side
E1 – Long arm weighted crunch
• 3-4 sets
• 12-15 reps
• Load: 5kg
E2 – Reverse crunch
• 3-4 sets
• 12-15 reps
• Ankle weights (2kg total)
WORKOUT 2 – BACK, SHOULDERS & CORE
A1 – Neutral grip bent-over two-arm dumbbell row
• 3 sets
• 10-15 reps
• Load: 2x3kg
A2 – Supinated grip bent-over two-arm dumbbell row
• 3 sets
• 10-15 reps
• Load: 2x3kg
B1 – Bent-over reverse fly
• 4 sets
• 12-15 reps
• Load: 2x2kg or 2x3kg (right now I can't do it with 3kg, so I'm holding two 1kg ankle weights per side doing it unilaterally, being careful to stay straight and aligned)
B2 - Shoulder press
• 3 sets
• 12-15 reps
• Load: 2x3kg or 2x5kg
C1 – Front raise
• 2 sets
• 8-12 reps
• Load: 2x3kg
D1 – Floor chest press
• 3 sets
• 12-15 reps
• Load: 2x5kg
D2 – Russian twist
• 3 sets
• 10-15 reps
• Load: 3kg
E1 – Dumbbell pullover
• 3 sets
• 8-12 reps
• Load: 5kg
E2 – Bird dog
• 3 sets
• 10 reps per side
F1 – Reverse crunch
• 3-4 sets
• 12-15 reps
• Ankle weights (2kg total)
F2 – Long arm weighted crunch
• 3-4 sets
• 12-15 reps
• Load: 5kg
WORKOUT 3 – GLUTES, ARMS & CORE
A1 – Bulgarian split squat
• 3 sets
• 8-12 reps per leg
• Load: 5kg or 2x5kg
A2 – Floor glute bridge
• 3 sets
• 8-12 reps
• Load: 2x5kg
B1 – Lying hip abduction
• 3 sets
• 12-15 reps per leg
• Ankle weights (2kg per leg) + resistance band
B2 – Lying hip adduction
• 3 sets
• 12-15 reps
• Ankle weights (2kg per leg)
C1 – Bicep curl
• 3 sets
• 10-15 reps
• Load: 2x3kg
C2 – Hammer curl
• 3 sets
• 10-15 reps
• Load: 2x3kg
D1 – Lying triceps extension
• 3 sets
• 12-15 reps
• Load: 5kg
D2 – Standing overhead triceps extension
• 2 sets
• 8-12 reps
• Load: 5kg
E1 – Plank (if possible, shoulder tap plank)
• 3 sets
• 30-40 seconds
GENERAL INSTRUCTIONS
· Biset method: Alternate two exercises with short rest. Do A1, rest 15s, do A2, rest 30-40s, repeat.
· Lower for a 3-second count, lift in 1 second.
· At the top of glute exercises, hold for 2 seconds.
DETAIL: 4 sets of lateral raises every 48 hours.