Susanne Cirocco

20/11/2018

Ladies Gym Full Body Program

Video	Sets	Reps	Weight	Comment
Barbell Squat	2-3	10-12	18kg	A1. Squat Machine
Lat Pulldown	2-3	10-12	14kg	A2. Lat Pulldown Hands facing you shoulder width apart
Bridge and Variations	2-3	10-12	4kg	B1. Dumbell Hip Thrust
	2-3	10-12	5kg	B2. Chest Press Machine Seat level 3
Band Pull-Apart Variations with Tutorial	2-3	10-15	Red band	B3. Band Pullaparts
Palov Press Variations	2-3	8-12	Red Band	C1. Standing Palov Press Outside leg in front,
Body Weight Row	2-3	10-12	Body weight	C2. Trx Row Shoulders down, squeeze the elbow
One Leg Calf Raise	2-3	10-15		C3. 1 Leg Calf Raises