Best 3 day workout plan for women over 40

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3 Day Workout Plan for Women Over 40

Start your fitness with this 3 day workout plan needing only dumbbells

Welcome to Quick Strength 40, the ultimate workout program designed to help you achieve maximum strength and muscle definition in just 40 minutes per session. Whether you're at home or at the gym, our 3-day split routine offers a comprehensive and efficient approach to full-body fitness using only dumbbells.

Quick Strength 40 is thoughtfully crafted to target all major muscle groups over three distinct workouts: Back & Shoulders, Legs & Abs, and Arms & Chest.

This balanced division ensures that each muscle group gets the attention it deserves while providing ample time for recovery and growth. Perfect for busy schedules, this program allows you to seamlessly integrate strength training into your week without compromising on results.

Each session is designed to push your limits, boost your metabolism, and enhance your overall athletic performance. With clear instructions and adaptable exercises, Quick Strength 40 is suitable for all fitness levels, from beginners to experienced gym rats!

Transform your body, increase your strength, and enjoy the convenience of an effective workout routine with Quick Strength 40. Start your journey to a stronger, fitter you today!

Workout 1: Back & Shoulders

Exercise	Sets	Reps	Equipment
Rear Delt Flys	3	10	Dumbbell
Upright Row	3	10	Dumbbell
RDLs	3	10	Dumbbell
Shoulder Press	3	10	Dumbbell
DB Row	3	10	Dumbbell
Front Raise	3	10	Dumbbell

Workout 2: Legs & Abs

Exercise	Sets	Reps	Equipment
Goblet Squat	3	10	Dumbbell
Hip Thrust	3	10	Dumbbell
Side Lunge	3	10	Dumbbell
Leg Curl	3	10	Dumbbell
Plank toe touch	2	30 secs	Dumbbell
Seated toe touch	2	30 secs	Dumbbell
Russian Twist	2	30 secs	Dumbbell
Hollow Hold	2	30 secs	Dumbbell

Workout 3: Arms & Chest

Exercise	Sets	Reps	Equipment
Bench Press	3	10	Dumbbell
Hammer Curl	3	10	Dumbbell
Lying Tricep Extension	3	10	Dumbbell
Chest Fly	3	10	Dumbbell
Concentration Curl	3	10	Dumbbell
Tricep Kickback	3	10	Dumbbell

Download Workout PDF

Would you like support with this workout?

Or maybe you would like something specifically designed for you and the equipment you have available?

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Supero Fitness Free Starter Guide

Why Choose Supero Fitness?

Fitness over 40 can feel intimidating, but that’s where I come in. At Supero Fitness, I’m here to guide you through this journey with no-nonsense, sustainable programs that will transform the way you think about health. From personalised programs to a supportive community, I provide the tools and encouragement you need to thrive.

Together, we’ll make it happen!

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