Module 2 for WOMAN
3 TO 4 days a week
START YOUR WORKOUT!
DAY 1
WARM UP
TREADMILL
WALKING | 5 MIN
RUNNING | 5 MIN
MUSCLE GROUP | PECTORALS
MACHINE NUMBER | 3
EXERCISE NAME | FLY
SET | 3
REPETITIONS | 12
MUSCLE GROUP | PECTORALS
MACHINE NUMBER | 85
EXERCISE NAME | CHEST PRESS VERTICAL
SET | 3
REPETITIONS | 12
MUSCLE GROUP | TRICEPS
MACHINE NUMBER | 68
EXERCISE NAME | TRICEPS PUSHDOWN
SET | 3
REPETITIONS | 12
MUSCLE GROUP | LEGS
MACHINE NUMBER | 52
EXERCISE NAME | LEG EXTENSION
SET | 3
REPETITIONS | 15
MUSCLE GROUP | LEGS
MACHINE NUMBER | 36
EXERCISE NAME | LEG PRESS
SET | 3
REPETITIONS | 12
MUSCLE GROUP | LEGS
MACHINE NUMBER | WEIGHTS
EXERCISE NAME | SISSY
SET | 3
REPETITIONS | 12
MUSCLE GROUP | ABS
MACHINE NUMBER | 71
EXERCISE NAME | SIT UP
SET | 3
REPETITIONS | 12
CARDIO
ELLIPTICAL | 15 MIN
AND
TREADMILL
RUNNING | 15 MIN
​
​
START YOUR WORKOUT!
DAY 2
WARM UP
TREADMILL
WALKING | 5 MIN
RUNNING | 5 MIN
MUSCLE GROUP | DORSALS
MACHINE NUMBER | 1
EXERCISE NAME | ROW / REAR DELTOID
SET | 3
REPETITIONS | 12
MUSCLE GROUP | DORSALS
MACHINE NUMBER | 2
EXERCISE NAME | PULL DOWN
SET | 3
REPETITIONS | 12
MUSCLE GROUP | BICEPS
MACHINE NUMBER | WEIGHTS
EXERCISE NAME | ALTERNATING DUMBBELL CURL
SET | 3
REPETITIONS | 12
MUSCLE GROUP | LEGS
MACHINE NUMBER | 30
EXERCISE NAME | LEG CURL
SET | 3
REPETITIONS | 15
MUSCLE GROUP | LEGS
MACHINE NUMBER | 31
EXERCISE NAME | SEATED LEG CURL
SET | 3
REPETITIONS | 12
MUSCLE GROUP | LEGS
MACHINE NUMBER | 53
EXERCISE NAME | HIP THRUST
SET | 3
REPETITIONS | 12
MUSCLE GROUP | LEGS
MACHINE NUMBER | 40
EXERCISE NAME | GLUTE
SET | 3
REPETITIONS | 12
CARDIO
STAIR MASTER | 15 MIN
AND
TREADMILL
RUNNING | 15 MIN
​
​