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Women's workout plan
GYM
Strong is the new sexy! Step by step GYM workout plan for women -- build lean muscular body!
READE BEFORE YOU START:
- before training do a warm-up to raise the temperature of the body - 20 minutes cardio.
- first two weeks, do not give the maximum and exercises just to " feel " the weight. This will avoid sore muscles!
- after first two weeks start working sets to failure in a given number of repetitions.
- when you manage to overcome the load in a given number of repetitions for two consecutive trainings you can increase weights. Increased gradually, preferably by 1kg - 2.5kg total weight. (2.5 - 5 pounds)
Do not be afraid that you will get big muscles, or become to big!
-Breaks between sets and exercises should be about a minute .
- Cardio work every time 20 min . before and 30 min after training (initially go for 15min before and after and then gradually increase the intensity and duration) .
- For days when you do one workout for the legs only do tape or the bike of cardio machines , without forcing , a walk light intensity.
- The stomach can be done every time .
- Feel free to alter and sometimes upper part of the body do 2x a week.... ( Practice 1 )
- before training do a warm-up to raise the temperature of the body - 20 minutes cardio.
- first two weeks, do not give the maximum and exercises just to " feel " the weight. This will avoid sore muscles!
- after first two weeks start working sets to failure in a given number of repetitions.
- when you manage to overcome the load in a given number of repetitions for two consecutive trainings you can increase weights. Increased gradually, preferably by 1kg - 2.5kg total weight. (2.5 - 5 pounds)
Do not be afraid that you will get big muscles, or become to big!
-Breaks between sets and exercises should be about a minute .
- Cardio work every time 20 min . before and 30 min after training (initially go for 15min before and after and then gradually increase the intensity and duration) .
- For days when you do one workout for the legs only do tape or the bike of cardio machines , without forcing , a walk light intensity.
- The stomach can be done every time .
- Feel free to alter and sometimes upper part of the body do 2x a week.... ( Practice 1 )
Training 1 Legs
20 minutes of cardio
1. Leg Extensions 3x15 reps.
2. Leg press 2x 15 reps. warmup, 3x15 working set.
3. The deep squat without loading first few sessions, dumbbell squat or Smith machine 3x15 reps.
4. Lying hamstring curls 2x15 warmup , 3x12 working set.
Training 2 back / chest / shoulders / arms
20 minutes of cardio
1. Dragging the lat machine in front of the head 2x12 warmup , 2x10 working set.
2. The sited cable row 1x12 warmup , 2x12 working set.
3. Bench on the machine 2x12 warmup. , 2x10 working set.
4. Lateral raises 3x12 reps
5. Triceps extensions on the cross machine 1x12 warmup , 2x10 working set.
6. Alternating dumbbell curl 1x12 warmup , 2x10 working set.
7. Hyperextension 3x15
8. Crunches 3x max
9. Raising the legs on the bench 3x max
30 minutes of cardio
Training 3 hams
20 minutes cardio
1. Adductor 3x20 reps
2. Abductors 3x20 reps
3. Lunges 3x12 reps
4. Hyperextension 3x15
5. Raise your hips 3x20 reap.
6. Chrunces 3x20 reps
7. Side chrunches 2x20
8. Straight leg raise 3x max
30 minutes of cardio
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