Module 3 for WOMAN
4 TO 6 days a week
START YOUR WORKOUT!
DAY 1
WARM UP
TREADMILL
RUNNING | 10 MIN
MUSCLE GROUP | PECTORALS
MACHINE NUMBER | 74
EXERCISE NAME | BENCH PRESS
SET | 3
REPETITIONS | 15
MUSCLE GROUP | PECTORALS
MACHINE NUMBER | 78
EXERCISE NAME | FLY MACHINE
SET | 3
REPETITIONS | 15
MUSCLE GROUP | TRICEPS
MACHINE NUMBER | WEIGHTS
EXERCISE NAME | FRENCH PRESS
SET | 3
REPETITIONS | 12
MUSCLE GROUP | TRICEPS
MACHINE NUMBER | 68
EXERCISE NAME | TRICEPS PUSHDOWN
SET | 3
REPETITIONS | 15
MUSCLE GROUP | QUADRICEPS
MACHINE NUMBER | 66
EXERCISE NAME | BELT SQUAT
SET | 3
REPETITIONS | 15
MUSCLE GROUP | QUADRICEPS
MACHINE NUMBER | 76
EXERCISE NAME | SQUAT SMITH
SET | 3
REPETITIONS | 12
MUSCLE GROUP | QUADRICEPS
MACHINE NUMBER | 36
EXERCISE NAME | LEG PRESS
SET | 3
REPETITIONS | 15
MUSCLE GROUP | ABS
MACHINE NUMBER | 55
EXERCISE NAME | LEG RAISES
SET | 3
REPETITIONS | 15
CARDIO
STAIRMASTER | 20 MIN
START YOUR WORKOUT!
DAY 2
WARM UP
TREADMILL
RUNNING | 10 MIN
MUSCLE GROUP | DORSALS
MACHINE NUMBER | 19
EXERCISE NAME | ROW HAMMER
SET | 3
REPETITIONS | 15
MUSCLE GROUP | DORSALS
MACHINE NUMBER | 69
EXERCISE NAME | PULL DOWN
SET | 3
REPETITIONS | 15
MUSCLE GROUP | BICEPS
MACHINE NUMBER | WEIGHTS
EXERCISE NAME | STANDING BARBELL CURL
SET | 3
REPETITIONS | 12
MUSCLE GROUP | BICEPS
MACHINE NUMBER | WEIGHTS
EXERCISE NAME | STANDING ALTERNATING DUMBBELL CURL
SET | 3
REPETITIONS | 15
MUSCLE GROUP | FEMORAL
MACHINE NUMBER | 30
EXERCISE NAME | LEG CURL
SET | 3
REPETITIONS | 15
MUSCLE GROUP | FEMORAL
MACHINE NUMBER | 42
EXERCISE NAME | KNEELING LEG CURL
SET | 3
REPETITIONS | 12
MUSCLE GROUP | FEMORAL
MACHINE NUMBER | 64
EXERCISE NAME | GROUND BASE
SET | 3
REPETITIONS | 15
MUSCLE GROUP | LUMBAR
MACHINE NUMBER | 58
EXERCISE NAME | BENCH HYPEREXTENSIONS
SET | 3
REPETITIONS | 15
CARDIO
STAIRMASTER | 20 MIN
START YOUR WORKOUT!
DAY 3
WARM UP
TREADMILL
RUNNING | 10 MIN
MUSCLE GROUP | SHOULDERS
MACHINE NUMBER | WEIGHTS
EXERCISE NAME | STANDING LATERAL RAISE
SET | 3
REPETITIONS | 15
MUSCLE GROUP | SHOULDERS
MACHINE NUMBER | 76
EXERCISE NAME | MILITARY PRESS
SET | 3
REPETITIONS | 15
MUSCLE GROUP | SHOULDERS
MACHINE NUMBER | 87
EXERCISE NAME | REAR DELT
SET | 3
REPETITIONS | 12
MUSCLE GROUP | GLUTES
MACHINE NUMBER | 53
EXERCISE NAME | HIP THRUST
SET | 3
REPETITIONS | 12
MUSCLE GROUP | GLUTES
MACHINE NUMBER | 40
EXERCISE NAME | GLUTE
SET | 3
REPETITIONS | 12
MUSCLE GROUP | GLUTES
MACHINE NUMBER | 76
EXERCISE NAME | SUMO SQUAT
SET | 3
REPETITIONS | 15
MUSCLE GROUP | CALVES
MACHINE NUMBER | 31
EXERCISE NAME | SEATED LEG CURL
SET | 3
REPETITIONS | 15
CARDIO
STAIRMASTER | 20 MIN