woman
beginner
40 min
Fitness workouts
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
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/prensa-horizontal-en-maquina-init-pos-5520.png)
4
Sets
20
repeticiones
60
rest sec.
Neutral grip incline bench dumbbell chest press
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/press-pectoral-mancuernas-banco-inclinado-agarre-neutro-init-pos-4840.png)
4
Sets
12
repeticiones
60
rest sec.
Dumbbell shoulder press
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/press-de-hombros-con-mancuernas-sentado-con-apoyo-init-pos-3143.png)
5
Sets
20
repeticiones
60
rest sec.
Alternating dumbbell biceps curls
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/curl-de-biceps-alterno-de-pie-con-mancuernas-y-giro-init-pos-8160.png)
5
Sets
12
repeticiones
60
rest sec.
Tricep dumbbell kickback
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/patada-de-triceps-con-mancuerna-rodilla-apoyada-sobre-banco-plano-init-pos-5342.png)
4
Sets
12
repeticiones
60
rest sec.
Seated Cable Row
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/remo-horizontal-sentado-con-polea-init-pos-6087.png)
4
Sets
15
repeticiones
60
rest sec.
Forearm Plank
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/plancha-con-apoyo-de-antebrazos-init-pos-4575.png)
3
Sets
30
repeticiones
45
rest sec.
Push up with torso rotation
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/flexion-brazos-y-plancha-lateral-init-pos-8695.png)
3
Sets
30
repeticiones
45
rest sec.
Stretch cat
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/estiramiento-del-gato-init-pos-4723.png)
3
Sets
20
segundos
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