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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 |
EXERCISE NAME | FLY
SET | 3
REPETITIONS | 12
MUSCLE GROUP | PECTORALS
MACHINE NUMBER |
EXERCISE NAME | CHEST PRESS VERTICAL
SET | 3
REPETITIONS | 12
MUSCLE GROUP | TRICEPS
MACHINE NUMBER |
EXERCISE NAME | TRICEPS PUSHDOWN
SET | 3
REPETITIONS | 12
MUSCLE GROUP | LEGS
MACHINE NUMBER |
EXERCISE NAME | LEG EXTENSION
SET | 3
REPETITIONS | 15
MUSCLE GROUP | LEGS
MACHINE NUMBER |
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 |
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 |
EXERCISE NAME | ROW / REAR DELTOID
SET | 3
REPETITIONS | 12
MUSCLE GROUP | DORSALS
MACHINE NUMBER |
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 |
EXERCISE NAME | LEG CURL
SET | 3
REPETITIONS | 15
MUSCLE GROUP | LEGS
MACHINE NUMBER |
EXERCISE NAME | SEATED LEG CURL
SET | 3
REPETITIONS | 12
MUSCLE GROUP | LEGS
MACHINE NUMBER |
EXERCISE NAME | HIP THRUST
SET | 3
REPETITIONS | 12
MUSCLE GROUP | LEGS
MACHINE NUMBER |
EXERCISE NAME | GLUTE
SET | 3
REPETITIONS | 12
CARDIO
STAIR MASTER | 15 MIN
AND
TREADMILL
RUNNING | 15 MIN
​
​
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Monday to Friday from 7:00am to 10:00pm
Saturday to Sunday from 8:00am to 8:00pm