both
beginner
50 min
Strength and toning training plans
Program in the gym for beginners with only machines. Day 3
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 Leg Curl
4
Sets
12
repeticiones
1
rest min.
MACHINE CALF RAISES
3
Sets
20
repeticiones
1
rest min.
Reverse machine flyes ( vertical grip)
4
Sets
12
repeticiones
1
rest min.
Machine assisted pull-ups
4
Sets
12
repeticiones
1
rest min.
Cable high pull
4
Sets
12
repeticiones
1
rest min.
Standing biceps cable curl
4
Sets
12
repeticiones
1
rest min.
SUPINATED TRICEPS PUSHDOWN
4
Sets
12
repeticiones
1
rest min.
Abdominal crunch machine
3
Sets
15
repeticiones
30
rest sec.
Stretch cat
2
Sets
30
segundos
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