This program is suitable for girls who want to lose weight and can devote two days a week for training.
The first workout focuses on the legs, the second on the whole body. Pick weights in such a way that you give all your best and you have the strength to do the right number of repetitions.
The first day
1 - Squats 3-4 sets of 15-20 repetitions.
2 - Lunge 3-4 approaches of 15-20 repetitions.
3 - Leg curl 3 sets of 15 reps
4 - Barbell press at an angle (45 degrees) 3 sets of 12 repetitions.
5 - Extension of the dumbbell from behind the head 3 sets of 12 repetitions.
6 - Press 3 sets of 20-30 reps.
Second day
1 - Squats with a wide setting of the legs - 3-4 sets of 15-20 repetitions.
2 - Leg press - 3-4 sets of 15-20 reps.
3 - Sitting extension - 3 sets of 15 reps
4 - Hyperextension - 3 sets of 12-15 reps
5 - Thrust of the upper block behind the head - 3 sets of 12 reps
6 - Block pull to the stomach - 3 sets of 12 reps
7 - Alternating lifting dumbbells sitting - 3 sets of 12-15 reps
8 - Press 3-4 sets of 20-30 reps.
