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 reps
60 sec rest
HALF BARBELL SQUAT
4 sets
12 reps
60 sec rest
Standing dumbbell calf raises
4 sets
20 reps
60 sec rest
Incline bench dumbbell flyes
4 sets
15 reps
60 sec rest
ONE ARM TRICEP EXTENSION SUPINATED GRIP
4 sets
20 reps
60 sec rest
Standing biceps cable curl
4 sets
20 reps
60 sec rest
ABDOMINAL CRUNCH: HANDS BEHIND HEAD
3 sets
30 reps
30 sec rest
Reverse crunch
3 sets
20 reps
30 sec rest
OBLIQUE STRETCH ON STABILITY
3 sets
30 sec