Rutina de 4 Días en el GIMNASIO ¡Para Mujeres!

Start this 4-day-a-week gym routine and transform your body in just 8 weeks! From targeted chest and shoulder exercises to intensive leg and glute workouts, I'll guide you step-by-step with precise explanations and recommended rest times. Thanks to cardio, glute training, and back strengthening, you'll achieve a narrower hip ratio. This video highlights key movements like the Smith machine squat, dumbbell lunges, hip thrusts, and more. Discover how to optimally work each muscle group! Do you have any questions about the routine? Share them in the comments! Join us on this journey to a stronger, healthier body. 💪🔥 .................................................................................. ⭐️ 4-DAY GYM ROUTINE (For Women): DAY 1 - MONDAY: LEGS & GLUTES 1. SMITH MACHINE SQUAT (4x8-12) 2. DUMBBELL LUNGES (3x12-15) 3. EXTENDED LEG CURL (4x12-15) 4. HIP THRUST (4x10-12) 5. MACHINE ADDUCTIONS (4x15) 6. AB CIRCUIT (10 MINUTES) 7. STAIR CLIMBS (20 MINUTES) DAY 2 – TUESDAY: BACK & ARMS 1. WIDE-GRIP LAT PULLDOWN (4x8-10) 2. Low Pulley Row (4x10-12) 3. Simultaneous Dumbbell Bicep Curl (3x10-12) 4. Low Pulley Curl (3x12-15) 5. Dumbbell French Press (3x12 per arm) 6. Tricep Extension (3x15) 7. 10-Minute HIIT Bike Workout (1 MIN. ACTIVE AND 1 MIN. REST) DAY 3 – THURSDAY: LEGS AND GLUTES 1. FREE SQUAT (4x8-12) 2. DUMBBELL DEADLIFT (4x10-12) 3. EXTENDED LEG CURL (4x12-15) 4. HIP THRUST (4x8-10) 5. CABLE ABDUCTION (4x15) 6. AB CIRCUIT (10 MINUTES) 7. STAIR CLIMBS (20 MINUTES) DAY 4 – FRIDAY: CHEST AND SHOULDERS 1. DUMBBELL BENCH PRESS (3x8-10) 2. INCLINE DUMBBELL BENCH PRESS (3x10-12) 3. FLYES MACHINE WORKOUTS (4 sets of 10-12 reps) 4. LATERAL DUMBBELL RAISES (3 sets of 10-12 reps) 5. MACHINE REAR RAISES (3 sets of 10-12 reps) 6. 10-MINUTE HIIT BIKE WORKOUT (1 MIN. ACTIVE, 1 MIN. REST) Rest 1:00 to 1:30 min. between sets and 2:30 to 3:30 min. between exercises. .................................................................................. 📌Subscribe to our channel for more videos like this: https://bit.ly/SubsMyprotein Have a great day! #myproteinespaña #4DayGYMRoutineForWomen #Women'sRoutine