Created by : Instructor Dania Kubtan
Last Updated Sat, 05-Sep-2026
FEMALE GYM Training Plan (Maintain Weight + Tone Muscles)
$20
This course includes
- Comprehensive Training Plan for women
- Who wants to tone muscles
- Who wants to stay in shape
- Who wants to have better health
What you'll learn
- Maintain Weight
- 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
Day 3:
- Back and Shoulders
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
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
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
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
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
About The Instructor:
- 5 Instructor Rating
- 3 Reviews
- 36 Students
- 8 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