Beginner women's fitness program : 1.Training A :

1 Thigh press

1 set, 10 repetitions (recovery 1 minute)

2 Smith machine bench press - Medium grip

1 set, 10 repetitions (recovery 1 minute)

3 Horizontal drawdown

2 series, 10 repetitions (recovery 1 minute)

4 Vertical pull in front - Wide grip

2 series, 10 repetitions (recovery 1 minute)

5 Smith machine shoulder press

2 series, 10 repetitions (recovery 1 minute)

6 Calf extension

2 series, 10 repetitions (recovery 1 minute)

7 Abdominal Crunch

2 series, 10 repetitions (recovery 1 minute)
👉 2.Training B