woman    beginner    40 min
For women

2 days in the gym for women. Day 1

Goal

2 days a week program, you will earn strength and tone. This program should be accompained with a balance diet and with a cardiovascular program of at least 2 days of: spinning, running, etc. Remember: The first set of every exercise will be for warm up, with light wheight and high number of repetitions.
Seated Leg Press
4 Sets   20 repeticiones   60 rest sec.
TOES TO BAR
4 Sets   12 repeticiones   60 rest sec.
Dumbbell shoulder press
5 Sets   20 repeticiones   60 rest sec.
Alternating dumbbell biceps curls
5 Sets   12 repeticiones   60 rest sec.
Tricep dumbbell kickback
4 Sets   12 repeticiones   60 rest sec.
Seated Cable Row
4 Sets   15 repeticiones   60 rest sec.
Forearm Plank
3 Sets   30 repeticiones   45 rest sec.
No hay serie de calentamiento.
Push up with torso rotation
3 Sets   30 repeticiones   45 rest sec.
No hay serie de calentamiento.
Stretch cat
3 Sets   20 segundos
Hacer algunos estiramientos
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