Training programs for girls. Bashny.Net

Day 1.
1) Running 10 minutes
2) Trainers 2x20
3) Press - the rise of the feet at the corner of 3x20
4) Squats 4x12
5) Bending of feet lying 4x12
6) Calf standing in the simulator 3x12
7) Jumping on 3 tap 3x15
8) Push-ups from the floor 3x20
Exercises 2-3, 4-5, 6-7-8 perform supersets, rest time between sets - 60 seconds!

Day 2.
1) Interval beg- average rhythm 3 min, 2 min acceleration 3 reps (15 min)
2) Bench Press 4x12
3) Dumbbell bench press on an incline bench 45 ° 4x12
4) Thrust horizontal sitting 4x12
5) thrust his head 3h8
6) Pull-ups 3h8
7) Biceps curves classified 5x12
8) French bench press curves classified 5x12
9) Press - rise housing on an incline bench 5x15
10) Press - a starting position lying on the floor, legs straight, raised perpendicular to the floor, his hands palms down near the pelvis. Perform lifting straight legs vertically, lifting the pelvis 4-5 cm.
Exercises 2-4, 3-5, 7-8, 9-10 to perform supersets, rest time - 60 seconds!

Day 3. & quot; pie & quot;
1) Deadlift 12
2) Lifting the legs in the corner 20
3) Shvung with chest rod 12
4) Thrust dumbbell hand to the body 1 in the slope 12
5) Biceps dumbbell sitting 12
6) Breeding of dumbbells in hand standing 12

Running from 4 to 6 sets (no more than 1 hour!) Make the 1st approach each exercise without a break, and then rest for 2-3 minutes.