Training in the gym: A universal program for girls

Training in the gym, the program is a 3-day split which is designed for 6-10 days. For girls with training experience of more than 2 months.

Exercise 1

1. The bench press barbell on the bench with a slope down ? 3x10
2. Lying dumbbell bench press ? 2-3x12
3. Information on the chest butterfly trainer - 2x10-12
4. Sitting dumbbell bench press ? 2x12
5. Aerobic exercise ? 10 minutes

Rest 1-2 days

Exercise 2

1. T-deadlift ? 3x10-12
2. Pull the vertical block ? 3x12
3. Lunges with weights ? 2x15 on each leg
4. Bench press medium grip ? 2x12
5. Twisting the press in the stop or vis ? 2x10-20
6. Press on the Roman chair 2x10-30

Stay 2 days

Exercise 3

1. Squats ? 3x20
2. The leg curl ? 2x15
3. Lifting on socks 3?15-30
4. Hyperextension ? 2x10-20
5. Dumbbell bench press on incline bench ? 1?15
6. Lifting the dumbbells ? 2x12
7. Aerobic exercise ? 10 minutes

Rest 1-2 days