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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 |
EXERCISE NAME | BENCH PRESS
SET | 3
REPETITIONS | 15
MUSCLE GROUP | PECTORALS
MACHINE NUMBER |
EXERCISE NAME | FLY MACHINE
SET | 3
REPETITIONS | 15
MUSCLE GROUP | TRICEPS
MACHINE NUMBER |
EXERCISE NAME | TRICEP PRESS
SET | 3
REPETITIONS | 12
MUSCLE GROUP | TRICEPS
MACHINE NUMBER |
EXERCISE NAME | TRICEPS PUSHDOWN
SET | 3
REPETITIONS | 15
MUSCLE GROUP | QUADRICEPS
MACHINE NUMBER |
EXERCISE NAME | BELT SQUAT
SET | 3
REPETITIONS | 15
MUSCLE GROUP | QUADRICEPS
MACHINE NUMBER |
EXERCISE NAME | HACK MACHINE
SET | 3
REPETITIONS | 12
MUSCLE GROUP | QUADRICEPS
MACHINE NUMBER |
EXERCISE NAME | LEG PRESS
SET | 3
REPETITIONS | 15
MUSCLE GROUP | ABS
MACHINE NUMBER |
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 |
EXERCISE NAME | ROW HAMMER
SET | 3
REPETITIONS | 15
MUSCLE GROUP | DORSALS
MACHINE NUMBER |
EXERCISE NAME | PULL DOWN
SET | 3
REPETITIONS | 15
MUSCLE GROUP | BICEPS
MACHINE NUMBER | WEIGHTS
EXERCISE NAME | 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 |
EXERCISE NAME | LEG CURL
SET | 3
REPETITIONS | 15
MUSCLE GROUP | FEMORAL
MACHINE NUMBER |
EXERCISE NAME | KNEELING LEG CURL
SET | 3
REPETITIONS | 12
MUSCLE GROUP | FEMORAL
MACHINE NUMBER |
EXERCISE NAME | DEADLIFT
SET | 3
REPETITIONS | 15
MUSCLE GROUP | LUMBAR
MACHINE NUMBER |
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 | LATERAL RAISE
SET | 3
REPETITIONS | 15
MUSCLE GROUP | SHOULDERS
MACHINE NUMBER |
EXERCISE NAME | MILITARY PRESS
SET | 3
REPETITIONS | 15
MUSCLE GROUP | SHOULDERS
MACHINE NUMBER |
EXERCISE NAME | REAR DELT
SET | 3
REPETITIONS | 12
MUSCLE GROUP | GLUTES
MACHINE NUMBER |
EXERCISE NAME | HIP THRUST
SET | 3
REPETITIONS | 12
MUSCLE GROUP | GLUTES
MACHINE NUMBER |
EXERCISE NAME | GLUTE
SET | 3
REPETITIONS | 12
MUSCLE GROUP | GLUTES
MACHINE NUMBER |
EXERCISE NAME | HACK MACHINE
SET | 3
REPETITIONS | 15
MUSCLE GROUP | CALVES
MACHINE NUMBER |
EXERCISE NAME | SEATED LEG CURL
SET | 3
REPETITIONS | 15
CARDIO
STAIRMASTER | 20 MIN
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Monday to Friday from 7:00am to 10:00pm
Saturday to Sunday from 8:00am to 8:00pm