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WOMEN - BEGINNERS 2-3 times/week to 8 weeks |
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Cardio Stretching Leg Extension Leg Curl Incline Barbell Press 45◦ bench Pull Down to The Nape (Lat machine) Shoulder Press Biceps Seated Position, Both Arms Rope Pressdown (Ercolina) Adductor Abductor Abs Press |
10-30 min.
2 x 15 2 x 15 2 x 12 2 x 12 2 x 12 2 x 12 2 x 12 2 x 20 2 x 20 2 x 20 |
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WOMEN - ADVANCED 3-4 times/week |
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3 times: first week „A” „B” „A” second week „B” „A” „B” 4 times: weekly „A” „B” „A” „B” |
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Day „A” |
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Cardio (warming up) Gymnastics Leg Press (machine) Leg Extension (machine) Leg Curl (machine) Calf Raise (machine) Shoulder Press (machine) Lateral Raise (machine) Biceps using pulley Rope Pulldown Abs Press Abs Press with moving torso Hiperextensio Cardio (deduction) |
10 min.
4 x 15 4 x 15 4 x 15 4 x 25 3 x 12 3 x 12 4 x 12 4 x 12 2 x 30 2 x 30 3 x 20 10 min. |
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Day „B” |
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Cardio (warming up) Gymnastics Dumbbell Flye 45◦ bench Incline Barbell Press 45◦ bench Pull Down to the nape (Lat Machine) Rowing using pulley, wide-grip Calf Raise (machine) Adductor (machine) Abductor (machine) Bottom muscle Abs Press Abs Press with moving torso Hiperextensio Cardio (deduction) |
10 min.
3 x 12 3 x 12 4 x 12 4 x 12 4 x 25 4 x 30 4 x 30 4 x 25 2 x 30 2 x 30 3 x 20 10 min. |