Training in the gym: A universal program for girls

Training in the gym universal program for girls

Training in the gym, the program is a 3-day split which is designed for 6-10 days. For girls with training experience of more than 2 months.

Exercise 1

  1. The bench press barbell on the bench with a slope down — 3×10
  2. Lying dumbbell bench press — 2-3×12
  3. Information on the chest butterfly trainer – 2×10-12
  4. Sitting dumbbell bench press — 2×12
  5. Aerobic exercise — 10 minutes

Rest 1-2 days

Exercise 2

  1. T-deadlift — 3×10-12
  2. Pull the vertical block — 3×12
  3. Lunges with weights — 2×15 on each leg
  4. Bench press medium grip — 2×12
  5. Twisting the press in the stop or vis — 2×10-20
  6. Press on the Roman chair 2×10-30

Stay 2 days

Gym training program

Exercise 3

  1. Squats — 3×20
  2. The leg curl — 2×15
  3. Lifting on socks 3?15-30
  4. Hyperextension — 2×10-20
  5. Dumbbell bench press on incline bench — 1?15
  6. Lifting the dumbbells — 2×12
  7. Aerobic exercise — 10 minutes

Rest 1-2 days

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