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About this plan
First time at the gym? This routine is for you! Full body workout for beginner women. Focused on familiarizing you with the basic (but essential) exercises, gaining strength and developing muscle mass. The exercises will be performed as follows: - 3 sets of 15 repetitions. - 40 seconds to 1 minute of rest between sets. - Light weight. - Perform a moderate warm-up for 5 to 10 minutes before starting to train. And 5 to 10 min. light cool-down at the end. Remember that this is an example routine that you should adapt to your needs and goals. For example: using a barbell instead of dumbbells, varying the sets, repetitions and rest.
Mon
Día 1: Rutina de Lunes
Dumbbell Squat
3 SETS • 15 REPS•Glúteos, Cuádriceps
Lever Seated Leg Curl
3 SETS • 15 REPS•Isquiotibiales
Dumbbell Bench Press
3 SETS • 15 REPS•Pecho
Cable Reverse grip Straight Back Seated High Row
3 SETS • 15 REPS•Espalda
Dumbbell Seated Lateral Raise
3 SETS • 15 REPS•Hombros
Cable Pushdown with rope attachment
3 SETS • 15 REPS•Tríceps
Barbell Curl
3 SETS • 15 REPS•Bíceps
Elevación de pierna y cadera
3 SETS • 15 REPS•Abdomen
Wed
Día 2: Rutina de Miércoles
Dumbbell Squat
3 SETS • 15 REPS•Glúteos, Cuádriceps
Lever Seated Leg Curl
3 SETS • 15 REPS•Isquiotibiales
Dumbbell Bench Press
3 SETS • 15 REPS•Pecho
Cable Reverse grip Straight Back Seated High Row
3 SETS • 15 REPS•Espalda
Dumbbell Seated Lateral Raise
3 SETS • 15 REPS•Hombros
Cable Pushdown with rope attachment
3 SETS • 15 REPS•Tríceps
Barbell Curl
3 SETS • 15 REPS•Bíceps
Elevación de pierna y cadera
3 SETS • 15 REPS•Abdomen
Fri
Día 3: Rutina de Viernes
Dumbbell Squat
3 SETS • 15 REPS•Glúteos, Cuádriceps
Lever Seated Leg Curl
3 SETS • 15 REPS•Isquiotibiales
Dumbbell Bench Press
3 SETS • 15 REPS•Pecho
Cable Reverse grip Straight Back Seated High Row
3 SETS • 15 REPS•Espalda
Dumbbell Seated Lateral Raise
3 SETS • 15 REPS•Hombros
Cable Pushdown with rope attachment
3 SETS • 15 REPS•Tríceps
Barbell Curl
3 SETS • 15 REPS•Bíceps
Elevación de pierna y cadera
3 SETS • 15 REPS•Abdomen