Training in the gym: A universal program for girls
![Training in the gym universal program for girls Training in the gym universal program for girls](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHZrV0C7x3Cy1nl5A6kmbRu5hlRDws6xhDVV_kOttcel_6vtVUX6pJXSvg8xCdc01BdjnhzjpzE0tiP5t5PoOAGP8I4InphU8d0Okj-9ROmHrx-cJ1I22SYgydd-PDdidSAG9lz5jIcXg/s1600/A+universal+program+for+girls+2.jpg)
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
- The bench press barbell on the bench with a slope down � 3x10
- Lying dumbbell bench press � 2-3x12
- Information on the chest butterfly trainer - 2x10-12
- Sitting dumbbell bench press � 2x12
- Aerobic exercise � 10 minutes
Rest 1-2 days
Exercise 2
- T-deadlift � 3x10-12
- Pull the vertical block � 3x12
- Lunges with weights � 2x15 on each leg
- Bench press medium grip � 2x12
- Twisting the press in the stop or vis � 2x10-20
- Press on the Roman chair 2x10-30
Stay 2 days
![Gym training program Gym training program](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaYVHHjRTE5BbRFDmKqLm8dKZK43q4D1WuDBMGdjhUXcpmp14RDuSZwWZXRvTCVAAmg95t-KYMwvKpxtFz8ybzcJVivSzRpypzLdwGBdxgllDGe6cGjOGAyhRx9NMa3GLI9MgDuL3TMhQ/s1600/A+universal+program+for+girls+3.jpg)
Exercise 3
- Squats � 3x20
- The leg curl � 2x15
- Lifting on socks 3?15-30
- Hyperextension � 2x10-20
- Dumbbell bench press on incline bench � 1?15
- Lifting the dumbbells � 2x12
- Aerobic exercise � 10 minutes
Rest 1-2 days