Get into a push-up position with hands on floor aligned under shoulders. Editor's Note: Make sure you’re doing all the right things you need to be doing to build lean and tone muscle. Smith Machine Shoulder Press 5 8 10 - 15 Secs 3. Why are there so many leg exercises in this program? While performing this workout plan you should perform 10-12 repetitions for each exercise with proper form. Keep it easy: Don't use any weights; make the movement less explosive.​. Where can I find it? Switch sides after 1 set. Best part: You only need 20 minutes a day to complete the workouts. Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. Sign up below today to learn and ensure you get the most out of Muscle & Strength’s 12 Week Women’s Workout Program. Access our growing list of printable fitness workouts …