Wiso ap
Women's Training1 sessions per week
Must use App app to view and log training
Program Training
A
Cardio
1 x 10:00
B
Back Squat
15, 12, 10, 8, 8, 6
C
Barbell Hip Thrust
4 x 10
D
Glute focused Bulgarian split squat
10, 8, 6, 6
E
Leg press single leg
4 x 8
F
Patada gluteo en polea baja
4 x 12
G
Reverse crunch
5 x 25
A1
1-Arm DB Row
15, 10, 10, 8
A2
Lat Pulldown
4 x 12
B1
Bent Over Rear Delt Fly
3 x 20
B2
Peck fly
3 x 20
C1
Banco Scott bicep
3 x 20
C2
Extensión triceps tras nuca
3 x 20
D
Side plank hip raises
3 x 10
E
Cardio
1 x 20:00
A1
Sentadilla hack
4 x 12
A2
Lunge Walk
4 x 30
A3
Leg Extension
4 x 25
B
Anterior-Loaded Barbell Step-up
3 x 8
C1
Aductor
3 x 12
C2
Abdcutor
3 x 12
D
Reverse crunch
5 x 25
A1
Lat Pulldown
4 x 12
A2
Alternating DB Front Raise
3 x 20
B1
Elevaciones laterales
3 x 20
B2
Chest-Supported DB Row
3 x 20
C1
Biceps con barra
3 x 20
C2
Fondos para triceps
3 x 20
D
Crunches
5 x 25
A1
1-leg Barbell RDL
4 x 10
A2
Curl femoral acostada
3 x 12
B1
Glute focused Bulgarian split squat
3 x 10
B2
Curl femoral parada
3 x 25
C1
Hip thrust gluteo
4 x 10
C2
1-leg Hip Thrust off Bench
3 x 25
D1
Back Squat
3 x 10
D2
Patada gluteo en polea baja
3 x 10
