Created by : Instructor Dania Kubtan

Last Updated Sat, 05-Sep-2026

Women GYM Training Plan (LOSE Weight + BURN Fat + Tone Muscles)

course
$20

This course includes

  • Comprehensive Training Plan for women
  • Who wants to burn fat and stay in shape
  • Who wants to tone muscles
  • Who wants to have better health
  • Who wants to have better health
Add To Cart Buy Now Wishlist

What you'll learn

  • Lose Weight
  • Burn Fat
  • Tone Muscles
  • Better Cardio Vascular

Requirements

  • gym equipments

Description

This programs is designed for women who wants to stay in shape, tone muscles and maintain weight

Day 1:

  • Lower Body & Glutes (Mixed Angles)
  • Cardio (Treadmill)

Day 2:

  • Chest and Biceps
  • Cardio (Treadmill)

Day 3:

  • Back and Shoulders
  • Cardio (Treadmill)

Day 4:

  • Core and Triceps

Day 5:

  • Interactive Cardio




Course Content

WEEK 1-DAY 1
Leg Curl Hamstrings
00:01:37
Legs Cable Squat
00:00:57
Legs Sumo Squat Using Steps
00:00:53
Legs Deadlift Using Smith Machine Step
00:00:00
Legs Seated Hip Abduction
00:01:04
Treadmill - Fast Walk / Incline
WEEK 1-DAY 2
Chest Press Machine
00:04:13
Chest Butterfly Pec Machine
00:02:16
Biceps Alternating Biceps Hammer
00:01:08
Biceps Alternating Biceps Dumbbell Curl (SUPER SET)
00:01:14
Treadmill - Fast Walk / Incline
WEEK 1-DAY 3
Back Bent Over Overhand Grip Barbell Row
00:00:37
Back Lever Cross Lateral Pull Down SUPER SET
00:01:08
Shoulders Seated Lateral Shoulder Raise
00:01:05
Standing Shoulder Alternating Dumbbell Front Raise
00:01:14
WEEK 1-DAY 4
DK 033 R CORE
00:20:25
Triceps Close Grip Bench Press
00:00:56
Triceps Cable Rope Pull Down
00:00:50
Treadmill - Fast Walk / Incline
WEEK 1-DAY 5
Cardio Low 04
00:00:20
WEEK 2-DAY 1
Legs Cable Alt Back Lunge
00:00:56
Legs Cable Side Raise
00:01:02
Legs Cable Squat
00:00:57
Legs Leg Press
00:00:45
Legs Narrow Squat Using Smith
00:02:15
Treadmill - Fast Walk / Incline
WEEK 2-DAY 2
Chest Incline Dumbbell Chest Fly
00:01:03
Chest Press Machine
00:01:20
Biceps Dumbbell Preacher Curl SUPER
00:01:52
Biceps StandingWide Grip Barbell Curl
00:01:09
Treadmill - Fast Walk / Incline
WEEK 2-DAY 3
Back Standing Reverse Grip Low Cable Row
00:00:39
Back Bent Over Overhand Grip Barbell Row
00:00:37
Shoulders Lever Seated Alternating Shoulder Press Super
00:01:48
Shoulders Standing Rear Delt Dumbbell Fly
00:01:17
WEEK 2-DAY 4
DK 040 R CORE
00:21:06
Triceps Cable Reversed Grip Pushdown
00:00:52
Triceps Cable Bar Pull Down
00:00:52
Treadmill - Fast Walk / Incline
WEEK 2-DAY 5
Cardio Low 04
00:20:00
WEEK 3-DAY 1
Legs Leg Press
00:00:54
Legs LegPress
00:00:44
Legs Cable Leg Raise
00:01:16
Legs Deadlift Using Smith Machine Step
00:01:04
Legs Leg Press w3
00:00:58
Treadmill - Fast Walk / Incline
WEEK 3-DAY 2
Chest Press Machine
00:01:20
Chest Press
00:01:31
Biceps Alternating Biceps Hammer Curl Cross Both Arms
00:01:24
Biceps Alternating Biceps Hammer Curl Alt Both Arms SUPER SET
00:01:05
Treadmill - Fast Walk / Incline
WEEK 3-DAY 3
Back Seated Single Arm Cable Row With Rotation
00:00:51
Back Romanian Deadlift
00:00:41
Shoulders Standing Shoulder Alternating Dumbbell Front Raise
00:01:14
WEEK 3-DAY 4
DK 080 R CORE
00:20:00
Triceps Cable Rope Overhaed Extension
00:00:51
Triceps Single Arm Dumbbell Overhead Extension
00:00:37
Treadmill - Fast Walk / Incline
WEEK 3-DAY 5
Cardio Med 06
00:20:00
WEEK 4-DAY 1
Legs Cable Alt Back Lunge
00:00:56
Legs Incline Leg Press
00:01:15
Legs Leg Press
00:54:00
Legs LegPress
00:44:00
Legs Cable Leg Kick Back
00:02:01
Treadmill - Fast Walk / Incline
WEEK 4-DAY 2
Chest Dumbbell Fly Narrow Grip Press SUPER
00:02:52
Chest Dumbbell Pull Over
00:02:05
Biceps Single Arm Dumbbell Preacher
00:01:39
Treadmill - Fast Walk / Incline
WEEK 4-DAY 3
Back Seated Cable Row with Straight Bar
00:01:02
Back Standing Straight Arm Cable Pull Down
00:50:00
Shoulders Standing Shoulders Dumbbell 90d Lateral Raise Rotation
00:01:09
Shoulders Standing Shoulder Dumbbell Lateral Raise
00:00:51
WEEK 4-DAY 4
DK 045 R CORE
00:20:00
Triceps Cable Rope Pull Down
00:00:51
Triceps Close Grip Bench Press Skull Crusher Combo
00:01:03
Treadmill - Fast Walk / Incline
WEEK 4-DAY 5
Cardio Advanced 04
00:20:00

About The Instructor:

  • 5 Instructor Rating
  • 3 Reviews
  • 36 Students
  • 9 Courses

Instructor Dania Kubtan

Where ever you want me to be !

- Certified in BODY COMBAT by LESMILLS INTERNATIONAL
- Certified in BODY PUMP by LESMILLS inter national
- AIM 1 and AIM 2 (Advanced Instructor Module) in Body Combat and Body Pump - Creator and owner of DFIT by Dania Fitness Team
- Certified in Health and Fitness by SPI
- Certified in Personal Training by SPI
- Certified in advanced weight training by SPI

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