The two-day training program for girls

This program is suitable for girls who want to lose weight and can devote two days a week for training.

In the first training session the emphasis is on the legs, the second on the whole body. Weight pick so that you could, and you had the strength to do the right number of repetitions.

The first day

1 — Squats 3-4 sets of 15-20 repetitions.

2 — Lunges 3-4 sets of 15-20 repetitions.

3 — the leg curl lying 3 sets of 15 reps

4 — Bench press barbell inclined(45градусов) 3 sets of 12 repetitions.

5 — Extension dumbbell from behind the head 3 sets of 12 repetitions.

6 — Press 3 sets of 20-30 reps.

Day two

1 — Squats with a wide of foot — 3-4 sets of 15-20 repetitions.

2 — leg Press — 3-4 sets of 15-20 repetitions.

3 — seated Extension — 3 sets of 15 reps

4 — hyperextension — 3 sets of 12-15 reps

5 — Pull the upper block over head — 3 sets of 12 repetitions

6 — Pull the block to the stomach — 3 sets of 12 repetitions

7 — Alternate lifting dumbbells while sitting — 3 sets of 12-15 reps

8 — Press 3-4 sets of 20-30 reps.