Woman Equipoise Fitness Routine

Basically there are two training models although there are many more
we are going to focus on these two that are the most basic and give very good
results. Example of a diet for fitness The first is to work the torso one day and the legs the other, training each part twice a week and the second is to work each muscle once a week and one muscle per day, this is a more advanced routine. We will alternate the repetitions between 12 and 8 in some training sessions,  between 15 and 12 in others, and from 20 to 25 in others, that is to say, for example, two weeks higher for two more moderate ones and finally two more lower weeks . We will also be changing the Equipoise every two or three weeks.

The rest between sets must be short, between 45 seconds to 1 minute
maximum and do not rest too much between the different exercises, only the time necessary to move from one device to another. Example of routine for intermediate level: MONDAY: Back, chest, shoulders, biceps and triceps, + cardio — Pull on pulley 3 x 12 — 10 — Row on machine 3 x 12 — 10 — Bench press 3 x 12 — 10 — Contractor 3 x 12 — 10 — Press behind the neck 3 x 12 — 10 — Curl with bar 3 x 12 — 10
ceps on pulley 3 x 12 — 10
— Cardio 30 — 40 minutes TUESDAY: Legs, buttocks and abdomen. — Squat 3 x 12 — 10 — Stride or press 3 x 12 — 10 — Machine extensions 3 x 12 — 10 — Femoral curl 3 x 12 — 10 — Machine glutes 4 x 12 — 10 — Abductors 3 x 12 — 10 ( these only once a week) — Adductors 3 x 12 — 10 (these only once a week) — Upper abdominals 4 x 15 — 12
— Lower abdominals 4 x 15 — 12 WEDNESDAY: Cardio THURSDAY:  The same as Monday FRIDAY: The same as Tuesday And this is the second basic routine for more advanced girls, which is to work each muscle once a  week, except the glutes and abdominals to be worked twice.  Examples of routines for advanced level . Routine 1 — Rest between sets 45 seconds to 1 minute MONDAY: Legs, glutes and adductors — Squat 4 x 12 — 10 — Strides 4 x 12 — 10 — Machine extensions 4 x 12 — 10

— Femoral curl 4 x 12 — 10
— Buttocks in a 4 x 12 machine — 15
— Adductor in a 4 x 12 machine — 15
— Abductor in a 4 x 15 machine — 12

TUESDAY: Back, biceps and cardio
— Jalon on a 4 x 12 pulley — 8
— Rowing on pulley 4 x 12 — 8
— Rowing one hand 3 x 12 — 8
— Hyperextension 3 x maxims
— Curl with bar 4 x 12 — 8
— Curl Scott 4 x 12 — 8
— Cardio 30 — 40 minutes

WEDNESDAY: Chest, Triceps and Cardio
— Bench Press 4 x 12 — 8
— Incline Dumbbell Press 4 x 12 — 8
— Dumbbell Openings 3 x 12 — 8
— French Press 4 x 12 — 8
— Dumbbell Triceps sitting 4 x 12 — 8

— Upper abdominals 4 x 12 — 15
— Lower abdominals 4 x 12 — 15

— Cardio 30 — 40 minutes

THURSDAY: Legs, glutes and adductors

— Press 4 x 12 — 10
— Jack squat 4 x 12 — 10
— Machine extensions 4 x 12 — 10
— Femoral curl 4 x 12 — 10
— Machine glutes 4 x 12 — 15
— Adductor machine 3 x 12 — 15
— Abductor machine 3 x 15 — 12

FRIDAY: Shoulders, abdomen and cardio

— Dumbbell press 4 x 12 — 8
— Lateral lifts 3 x 12 — 10
— Bird 3 x 12 — 10
— Upper abdominals 4 x 15 — 12
— Lower abdominals 4 x 12 — 15

— Cardio 30 — 40 minutes Routine 2 — Rest between sets 45 seconds to 1 minute MONDAY: Back, glutes and calf — Jalon in 4 x 12 — 8 pulley — 4 x 12 — 8 pulley row — 4 x 12 — 8 one hand row — 4 x 12 — 8 deadlift — 5 x 12 — 10 machine glutes



— Calf press 4 x 15 — 12 — Cardio 40 minutes TUESDAY: Chest, abdomen  — Bench press 4 x 12 — 8 — Incline dumbbell press 4 x 12 — 8 — Dumbbell openings 4 x 12 — 8 — Upper abdominals 4 x 12 — 15 — Lower abs 4 x 12 — 15 — Cardio 40 minutes WEDNESDAY: Arms and cardio — Curl with bar 4 x 12 — 8 — Curl Scott 4 x 12 — 8 — Curl low pulley 3 x 15
— French Press 4 x 12 — 8
— Seated dumbbell triceps 4 x 12 — 8
— Triceps rope pulley 3 x 15 — Cardio 40 minutes THURSDAY: Legs, glutes and adductors — Squat 4 x 12 — 10 — Strides 4 x 12 — 10 — Machine extensions 4 x 12 — 10 — Seated femoral curl 4 x 12 — 10 — Machine glutes 4 x 12 — 15 — Adductor in machine 4 x 12 — 15 — Abductor in machine 4 x 15 — 12

FRIDAY: Shoulders, abdomen  — Dumbbell press 4 x 12 — 8 — Lateral raises 4 x 12 — 10 — Bird 4 x 12 — 10 — Upper abs 4 x 15 — 12           — Lower abs 4 x 12 — 15 — Oblique pulley 4 x 15 — 12 — Cardio 30 — 40 minutes

Routine 3
— Muscle definition
— Rest between sets 30 seconds Day 1 Monday: Abdomen, chest and cardio — Upper abdominals 4 x 20 — 15- Lower abdominals 4 x 20 — 15- Machine abs 4 x 20 — 15- Bench press 4 x 15 — 10- Incline dumbbell press 4 x 15 — 10- Contractor 4 x 15- Cardio 60 — 50 minutes on Day 2 Tuesday: glutes, triceps and cardio — Adductors in machine 4 x 15 — 12

— Abductors (gluteus medius) 4 x 15 — 12
— Pelvic floor elevation 4 x 15 — 12
— Dumbbell scissors 4 x 12 — 10

— French
press 4 x 12 — 10 — Triceps back pulley 4 x 12 — 10
— Cardio 60 — 50 minutes

Day 3 Wednesday: Back, biceps and cardio

— Pull behind the neck 4 x 12 — 10
— Row machine with supported chest 4 x 12 — 10
— Pull rigid arms 4 x 15
— Concentrated curl 4 x 10

Day 4 Thursday: Shoulders, abdomen and cardio

— Press machine 4 x 12 — 10

— Lateral dumbbell raises 4 x 12
— Lateral pulley one arm (optional) 4 x 12

— Bird pulley 4 x 12
— Front elevations 4 x 12

— Upper abdominals 4 x 15 — 20
— Lower abdominals 4 x 15 — 20

— Cardio 60 — 50 minutes

Day 5 Friday: Legs and glutes 

— Cardio 10 minutes
— Deadlift rigid legs 4 x 12 — 10
— Femoral curl sitting 4 x 12 — 15
— Press 4 x 20 — 15
— Hack Squat 4 x 20 — 15 feet quite advanced boldenone undecylenate (half way, only low part from the perpendicular to 45º to work the gluteus strongly)

Saturday optional, sit-ups and cardio timeDo not train with fear of developing excess muscles since this is
very difficult to achieve and if in any case you feel too much volume
you just have to stop working that area and Equipoise give it little work and with high repetitions of the order
of 20 to 25.
Think that to tone you have to develop and that also the muscle you gain will make you burn more calories.