both
beginner
50 min
Strength and toning training plans
Program in the gym for beginners with only machines. Day 2
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.
Seated machine leg extension
4
Sets
12
repeticiones
1
rest min.
MACHINE CALF RAISES
4
Sets
15
repeticiones
1
rest min.
Chest press
4
Sets
12
repeticiones
1
rest min.
Wide-bar pull down
4
Sets
12
repeticiones
1
rest min.
BEHIND THE NECK SHOULDER PRESS IN SMITH MACHINE
4
Sets
12
repeticiones
1
rest min.
Machine preacher curl supinating
4
Sets
12
repeticiones
1
rest min.
ABDOMINAL CRUNCH: HANDS BEHIND HEAD
3
Sets
45
repeticiones
30
rest sec.
Forearm Plank
2
Sets
30
segundos
30
rest sec.
Stretch cat
3
Sets
20
segundos
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