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 reps
60 sec rest
Neutral grip incline bench dumbbell chest press
4 sets
12 reps
60 sec rest
Dumbbell shoulder press
5 sets
20 reps
60 sec rest
Alternating dumbbell biceps curls
5 sets
12 reps
60 sec rest
Tricep dumbbell kickback
4 sets
12 reps
60 sec rest
Seated Cable Row
4 sets
15 reps
60 sec rest
Forearm Plank
3 sets
30 reps
45 sec rest
Push up with torso rotation
3 sets
30 reps
45 sec rest
Stretch cat
3 sets
20 sec