Female gym work out planner

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Lower body

Quadriceps(front of thigh)

Squat

Leg press

Deadlift

Leg extension

Wall sit

Hamstrings(back of legs)

Leg curl

Stiff-legged deadlift

Snatch

Calves

Standing calf raise

Seated calf raise

Pelvis

Upper body

Pectorals (chest)

Lats (mid back)

Deltoids (shoulders)

Triceps(back of arms)

Biceps(front of arms)

Waist

Abdominal

Lower back

Deadlift