Gain muscle-mass, 2 days strengthening dumbell, Women
30 mins | 300 calories | Easy | Step, Free Weights, Bench | 2 days training program ideal for beginners.
1
Pelvic raise
- Sets 2
- Repetitions 20
2
Fire hydrant
- Sets 2
- Repetitions 20
3
Back foot elevated dumbbell half-lunge
- Sets 2
- Repetitions 15
4
Dumbbell lateral step-up
- Sets 2
- Repetitions 15
5
Hand to toes
- Sets 2
- Repetitions 20
6
Side to side
- Sets 2
- Repetitions 20
7
Prone Glutes
8
Sidelying Quadriceps
1
Dumbbell row to delts on bench
- Sets 2
- Repetitions 15
2
Hands on bench push-up
- Sets 2
- Repetitions MAX
3
Seated dumbbell side raise
- Sets 2
- Repetitions 20
4
Dip on bench
- Sets 2
- Repetitions 15
5
Superman
- Sets 2
- Repetitions 20
6
Plank - Abdominal stabilisation
7
Cat Stretch
8
Seated Trunk Lateral Flexion