Diet Plan For Women's Fitness | Wednesday (For 1st & 2nd Week of Every Month)

1. Breakfast

Lean Eggs and Ham

1 Large Grapefruit

2. Snacks

5-7 Almonds

3. Lunch

1 Apple

Black Bean and Cheese Burrito

4. Snacks

1 Piece of String Cheese

5. Dinner

Veggie Burger and Bun

Salad With 4 Tbsp Olive Oil/Vinegar Dressing

1 Serving of Sweet Potato Fries

Diet Plan For Women's Fitness | Tuesday (For 1st & 2nd Week of Every Month)

1. Breakfast

1 Banana

2 Tbsp of Peanut Butter with 1 Piece of Toast

2. Snacks

2 Small Boxes of Raisins 

3. Lunch

Leftover Spicy Chicken and Pasta

4. Snacks

0% Fat Greek Yogurt

5. Dinner 

Miso Salmon

2 Cups of Broccoli

Diet Plan For Women's Fitness | Monday (For 1st & 2nd Week of Every Month)

1. Breakfast

3 Scrambled Eggs

1 Large Grapefruit

2. Snacks

5-6  Almonds

3. Lunch

Turkey Wrap

1 Apple

4. Snacks

1 Piece of String Cheese

5. Dinner

Spicy Chicken and Pasta

Side Salad With 2 Tbsp Olive Oil/Vinegar Dressing

Female Fitness Workouts (For Upper Body)

1. Dumbbell Bench Press
Sets :- 3
Reps :- 10-12

2. Dips
Sets :- 3
Reps :- 10-12

3. Dumbbell One-Arm Shoulder Press

Sets :- 3

Reps :- 10-12

4. Standing Dumbbell Upright Row

Sets :- 3
Reps :- 10-12

5. Incline Push-Up

Sets :- 3

Reps :- 10-12

6. One-Arm Dumbbell Row

Sets :- 3

Reps :- 10-12

Female Fitness Workout (For Beginners)

1. Stretching (5 Min)

2. Cardio Workout (10 Min)

3. Walking Lunge

Sets:- 3

Reps :- 10 - 12

4. Barbell Squat 

Sets :- 3

Reps :- 10 - 12

5. Lying Leg Curls

Sets :- 3

Reps :- 10-12

6. Seated Calf Raise 

Sets :-  3

Reps :- 10-12

5 Best Leg Exercises For Beginners.....

1. Squats
Sets :- 4
Reps :- 10 - 15

2. Barbell Squats
Sets :- 3
Reps :- 10 - 15

3. Leg Extension
Sets :- 3
Reps :- 10 - 15

4. Leg Press
Sets :- 3
Reps :- 10 - 15

5. Lying Leg Curls
Sets :- 3
Reps :- 10 - 15

6 Best Triceps Exercises For Beginners....

1. Triceps Pushdown
Sets:- 4
Reps:- 10 - 15

2. Triceps Workout For Beginners
Sets:- 4
Reps:- 10 - 15

3. Close Grip Bench Press
Sets:- 4
Reps:- 10 - 15

4. Seated Dumbbell Triceps Extension
Sets:- 4
Reps:- 10 - 15

5. One Arm Dumbbell Triceps Extension
Sets:- 4
Reps:- 10 - 15

6. Bench Dips
Sets:- 4
Reps:- 10 - 15

8 Exercises For Muscle Building (Video) : For Beginners

3 New Rules Of Fat Loss Training (Video)

20 Min Workout At Home To Build Muscles....

1. Spiderman Push-ups
Sets: 4
Reps: 12 - 15

2. Feet Elevated Pike Push-ups
Sets: 4
Reps: 12 - 15

3. Alternating Split Squat Jump
Sets: 4
Reps: 12 - 15

4. Spiderman Crawl
Sets: 6
Reps: 10 - 12

5. Single Leg Squats
Sets: 6
Reps: 6 - 8

6. Alternating Side Plank
Sets: 6 
Reps: 6 - 8 (each side)