woman
beginner
50 min
Fitness workouts
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
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/pullover-con-cable-polea-de-pie-init-pos-9896.png)
5
Sets
15
repeticiones
60
rest sec.
HALF BARBELL SQUAT
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/media-sentadilla-con-barra-init-pos-8649.png)
4
Sets
12
repeticiones
60
rest sec.
Standing dumbbell calf raises
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/elevacion-de-gemelos-de-pie-con-mancuernas-init-pos-6200.png)
4
Sets
20
repeticiones
60
rest sec.
Incline bench dumbbell flyes
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/aperturas-de-pectoral-con-mancuernas-en-banco-inclinado-init-pos-6045.png)
4
Sets
15
repeticiones
60
rest sec.
ONE ARM TRICEP EXTENSION SUPINATED GRIP
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/extension-de-triceps-agarre-supinacion-a-una-mano-cable-polea-init-pos-9609.png)
4
Sets
20
repeticiones
60
rest sec.
Standing biceps cable curl
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/curl-de-biceps-a-dos-manos-con-cable-polea-de-pie-init-pos-6954.png)
4
Sets
20
repeticiones
60
rest sec.
ABDOMINAL CRUNCH: HANDS BEHIND HEAD
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/encogimientos-init-pos-6692.png)
3
Sets
30
repeticiones
30
rest sec.
Reverse crunch
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/encogimiento-de-pelvis-tumbado-en-el-suelo-init-pos-2961.png)
3
Sets
20
repeticiones
30
rest sec.
OBLIQUE STRETCH ON STABILITY
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/estiramiento-de-abdominales-oblicuos-sobre-pelota-de-pilates-init-pos-1428.png)
3
Sets
30
segundos
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