Training in the gym: A universal program for girls


Training in the gym universal program for girls

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



  1. The bench press barbell on the bench with a slope down — 3x10
  2. Lying dumbbell bench press — 2-3x12
  3. Information on the chest butterfly trainer - 2x10-12
  4. Sitting dumbbell bench press — 2x12
  5. Aerobic exercise — 10 minutes


Rest 1-2 days

Exercise 2


  1. T-deadlift — 3x10-12
  2. Pull the vertical block — 3x12
  3. Lunges with weights — 2x15 on each leg
  4. Bench press medium grip — 2x12
  5. Twisting the press in the stop or vis — 2x10-20
  6. Press on the Roman chair 2x10-30


Stay 2 days



Gym training program

Exercise 3



  1. Squats — 3x20
  2. The leg curl — 2x15
  3. Lifting on socks 3?15-30
  4. Hyperextension — 2x10-20
  5. Dumbbell bench press on incline bench — 1?15
  6. Lifting the dumbbells — 2x12
  7. Aerobic exercise — 10 minutes


Rest 1-2 days