![]() ![]() This exercise targets your upper back muscles and can help to improve your posture. Next, you can move on to the dumbbell row. ![]() Aim for 3 sets of 10-12 reps, using a weight that is challenging but still allows you to maintain good form. This exercise targets your latissimus dorsi, the largest muscle in your back, as well as your biceps and forearms. This can be anything from brisk walking on the treadmill to jogging or cycling.Īfter your warm-up, start with the first exercise, the lat pulldown. To start the workout, warm up with light cardio for 10-15 minutes. This workout targets the muscles in your upper body, helping you build strength and definition. On Tuesday, the focus is on your back and arms. If you're interested in incorporatingĪ fat burner supplement into your routine, many options are available on the market, such as the DMoose Fat Burner. You can combine this exercise with a fat burner for healthy weight management. Remember to stay hydrated throughout the workout and maintain Help the muscles relax and recover from the workout. The day ends with some cool-down stretches to The workout is designed so that the sets and reps increase graduallyĮvery week, challenging the muscles to work harder and grow stronger. On the quadriceps, hamstrings, and glutes. The main exercises for the day are squats, lunges, deadlifts, and leg presses. Related Article: Best Exercises to Warm Up Before Workout The workout starts with a warm-up of aroundġ0 minutes to prepare the muscles for the workout ahead. This is an important day as the legs and glutes are the largest muscles in the body, and many calories can be burnedīy working on them. The first day of the 12-week weight training program for women is dedicated to working on the legs and glutes. ![]()
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