Female Full Body — Glutes, Lats + Triceps

Barbell Hip Thrust, Lat Pulldown, Dumbbell Bench Press, Bulgarian Split Squat, Overhead Cable Extension, Dead Bug.

Duration

35–45 min

Level

Intermediate

Equipment

Full gym

Exercises

6

Targets:

Exercises

Barbell Hip Thrust
4 sets · 8-10 · 90s rest

Lat Pulldown
3 sets · 10-12 · 75s rest

Dumbbell Bench Press
3 sets · 10 · 75s rest

Bulgarian Split Squat
3 sets · 10/side · 60s rest

Overhead Cable Extension
3 sets · 12 · 45s rest

Dead Bug
3 sets · 8/side · 30s rest

Choose a load and range of motion you can control. Stop if you feel sharp pain. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.