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About this plan
This 3-day full body workout for beginner women is specifically designed for women who want to tone their muscles while losing fat at the gym. Is this your goal? Surely this workout will help you with it. You should perform 10 - 12 repetitions for each exercise with the proper form. This is an 8-week workout plan designed to strengthen and tone your entire body. Remember that this workout should be accompanied by good nutrition for best results. Ready to get fit?
Mon
Día 1: Piernas, Espalda y Abs
Sled 45° Leg Press
3 SETS • 10 REPS•Glúteos, Cuádriceps
Lever Leg Extension
3 SETS • 12 REPS•Cuádriceps
Barbell Full Squat
3 SETS • 10 REPS•Glúteos, Cuádriceps
Cable Bar Lateral Pulldown
3 SETS • 12 REPS•Espalda
Dumbbell Bent Over Row
3 SETS • 10 REPS•Espalda
Dumbbell Bent over Row
3 SETS • 12 REPS•Espalda
¾ Sit up
3 SETS • 10 REPS•Abdomen, Oblicuos
Lying Leg Raise
3 SETS • 12 REPS•Abdomen
Wed
Día 2: Pecho y Tríceps
Running (in the same place)
3 SETS • 15 REPS•Oblicuos, Cuádriceps, Pantorrillas
Dumbbell Bench Press
3 SETS • 12 REPS•Pecho
Barbell Incline Bench Press
3 SETS • 10 REPS•Pecho
Dumbbell Incline Fly
3 SETS • 12 REPS•Pecho
Barbell Lying Triceps Extension
3 SETS • 10 REPS•Tríceps
Barbell Close Grip Bench Press
3 SETS • 12 REPS•Tríceps
Cable Pushdown with rope attachment
3 SETS • 10 REPS•Tríceps
Fri
Día 3: Hombros, Bíceps y Abs
Dumbbell Seated Shoulder Press
3 SETS • 12 REPS•Hombros
Dumbbell Front Raise
3 SETS • 10 REPS•Hombros
Dumbbell Seated Lateral Raise
3 SETS • 12 REPS•Hombros
Dumbbell Shrug
3 SETS • 10 REPS•Trapecios, Espalda
Barbell Curl
3 SETS • 12 REPS•Bíceps
Dumbbell Seated Preacher Curl
3 SETS • 10 REPS•Braquial, Bíceps, Antebrazos
Tuck Crunch
3 SETS • 12 REPS•Abdomen, Oblicuos
Air Bike
3 SETS • 10 REPS•Oblicuos, Abdomen