both
beginner
50 min
Strength and toning training plans
Anatomical adaptation - Day 2
Goal
2-days per week program.
This program is an anatomical adaptation so we will adjust the load to be able to complete all of the repetitions in a comfortable way.
Smith Machine Squat
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/sentadilla-en-maquina-smith-init-pos-5935.png)
3
Sets
20
reps
4
seg desc
Seated machine leg extension
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/extension-de-piernas-en-maquina-init-pos-7748.png)
3
Sets
20
reps
40
seg desc
Lying leg curl
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/curl-femoral-con-maquina-init-pos-8742.png)
3
Sets
20
reps
40
seg desc
HIP EXTENSION MACHINE
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/extension-de-cadera-atras-en-maquina-init-pos-7971.png)
3
Sets
20
reps
40
seg desc
Seated hip adduction machine
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/adduccion-de-cadera-en-maquina-sentado-init-pos-8169.png)
3
Sets
20
reps
40
seg desc
Seated Hip Abduction Machine
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/abduccion-de-cadera-en-maquina-sentado-init-pos-8563.png)
3
Sets
20
reps
40
seg desc
MACHINE CALF RAISES
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/elevacion-de-talones-de-pie-en-maquina-init-pos-3920.png)
3
Sets
20
reps
40
seg desc
Notes
Realiza 20 minutos de abdominales y estiramientos. Consulta los entrenamientos adjuntos.
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