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Training in the gym: A universal program for girls


Training in the gym 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



Gym training program

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

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