Three day gym workout for women

This training program divides the muscle groups into two separate days and one day only for cardio. The first day focuses on the lower body, the second on the upper, and the third cardio activity.

If you do not know how to perform any of the exercises, click on it and you will receive additional information.

The break between the series is 60 seconds. Between different exercises is allowed up to 2 minutes of rest. Regarding the number of repetitions, the goal is to maximize the muscle load, because he "knows" how much you have loaded, not how many pounds you have picked up or how many repetitions you have made. Always work with a refusal, but of course, do the exercises correctly.

It would be good in days when you are not in the gym doing cardio. Cardio workout you do not have to be in the gym. It can be very varied. You can ride a bike, run, walk fast.

If time stops you (if not appropriate) you can run through the stairs at the entrance even. Other options are rope jumping, boxer's workout. Variants are many, just a desire to have.

If you want to "clear" excess fat without a diet you will not go. Do not be fooled by the fact that diet is starvation. Diet is proper nutrition. There are diets for weight gain and diets for weight loss.

By weight loss diet we understand diet with energy deficiency, ie. you take less energy through the food than we consume. A few tips on how to remove excess fat can be found in this article or this .

First day - lower leg (leg) and cardio
Second day - rest
Third day - upper (back, chest, shoulder, triceps, biceps), abdomen, cardio
Fourth day - holiday
Fifth day - cardio
Sixth day - rest
Seventh day - rest
PROGRAM FIRST DAY
bottom part

5-10 minutes of warm-up bin
Leg press - 4 series of 15 reps
Thigh Expand - 4 series of 15 reps
Thigh folding - 4 series of 15 reps
Dissolve Abductor Machine - 3 series of 20 reps
Fold Abductor Machine - 3 series of 20 reps
Lifting fingers from standing / sitting - 3 series of 15 reps
Abdominal presses - 4 series of 20-30 reps
Lifting the legs - 4 series of 20 reps
30-minute treadmill

THREE DAY PROGRAM
Upper part

5-10 minutes of warm-up bin
Pulduung with wide grip - 4 series of 12 reps
Lever Leg Lever - 4 sets of 12 reps
Repeat the hands apart - 4 series of 12 reps
Expanding the dump behind the head - 4 series of 12 reps
Impedence of a bar of stoke - 4 series of 12 reps
Abdominal presses - 4 series of 20-30 reps
Lifting the legs - 4 series of 20 reps
30 minutes of bicycle gauge

THREE DAY PROGRAM
Cardio activity

25-30 minutes of cross-country skiing
25-30 minutes of bicycle
Prayer - 4 series of 20-30 reps
Abdominal presses - 4 series of 20-30 reps
Lifting the legs - 4 series of 20 reps