woman    beginner    50 min
For women

2 Days in the gym for women. Day 2

Goal

Program for two days a week, you will improve your strength and muscle tone. This program should be accompanied by a balanced diet and a cardiovascular program of at least 2 days 30-45 minutes of: spinning, running, elliptica machine, etc. Remember: The first series of all exercises will be warm-up, with light weight and many repetitions.
Straight-arm pulldowns
5 Sets   15 repeticiones   60 rest sec.
HALF BARBELL SQUAT
4 Sets   12 repeticiones   60 rest sec.
Standing dumbbell calf raises
4 Sets   20 repeticiones   60 rest sec.
Incline bench dumbbell flyes
4 Sets   15 repeticiones   60 rest sec.
ONE ARM TRICEP EXTENSION SUPINATED GRIP
4 Sets   20 repeticiones   60 rest sec.
Standing biceps cable curl
4 Sets   20 repeticiones   60 rest sec.
ABDOMINAL CRUNCH: HANDS BEHIND HEAD
3 Sets   30 repeticiones   30 rest sec.
Reverse crunch
3 Sets   20 repeticiones   30 rest sec.
OBLIQUE STRETCH ON STABILITY
3 Sets   30 segundos
Hacer algunos estiramientos.
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