Basic Fitness Program

Tina's Fitness Program:

Day 1:

In day 1 you train biceps and chest:

Chest:

1. Dumbell Bench Press - 4 series x 20 times
2. Lever Pec Deck Fly - 4 series x 20 times

Biceps:

1. Barbell Curl - 4 series x 15 times
2. Dumbell Curl - 4 series x 15 times each arm

15 minutes cardio

Day 2:

In day 2 you train abs and legs:

Legs:

1. Seated Leg Press: 4 series x 20 times
2. Lever Seated Leg Curl: 4 series x 15 - 20 times
3. Lever Seated Hip Adduction: 3 series x 20 times
4. Lever Seated Hip Abduction: 3 series x 20 times

Abs:

1. About 15 minutes sit-ups - 4 series x 15-20 times (if you could do 30 it would be just fine)

Day 3:

In day 3 you train triceps and back:

General Back:

1. Cable Seated Row - 4 series x 20 times
2. Rear Pulldown - 4 series x 15-20 times

Triceps:

1. Lying Triceps Extension - 4 series x 20 times
2. Cable Pushdown - 4 series x 20 times

15 minutes cardio

NOTE: After the first week, the cardio parts of the training should be increased - up to 30 minutes in the 3rd week of the trainings. You could start with the lowest weights, then slowly increase. Please keep in mind, that at the beginning it is not necessary to do all the repeats. Just make sure, you get used to them step by step.

How to achieve even better results - check here!!