both
beginner
50 min
Strength and toning training plans
Program in the gym for beginners with only machines. Day 1
Goal
Program for beginners in the gym who want to train safetly. It is 3 days per week program. It should not do it for longer than 3 months. To complete the program we will need to add 2 cardio sessions (45 m-1h) per week.
Leg Press
4
Sets
12
repeticiones
1
rest min.
Seated calf raise in leg press
4
Sets
12
repeticiones
1
rest min.
SMITH MACHINE BENCH PRESS
4
Sets
12
repeticiones
1
rest min.
Machine shoulder press
4
Sets
12
repeticiones
1
rest min.
Seated row machine
4
Sets
12
repeticiones
1
rest min.
Dip Machine
4
Sets
12
repeticiones
1
rest min.
Abdominal crunch machine
4
Sets
12
repeticiones
1
rest min.
Forearm Plank
2
Sets
30
segundos
30
rest sec.
Stretch cat
3
Sets
20
segundos
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