The best exercises for women. A set of exercises for girls in the gym

I present to your attention a training program for beginner girls in the gym. The purpose of this complex is to prepare beginner girls who go to the gym for the first time to do fitness or take a long break from training.

The most common misconception or myth among girls is that after going to the gym they become masculine. The stereotype of girls turning into Schwarzenegger in a skirt after lifting weights or on machines is ubiquitous. This is absolutely not true.

In practice, even guys find it difficult to become more masculine, despite the fact that they are dominated by the male hormone testosterone and are more prone to gaining muscle mass. Therefore, girls, I give you a guarantee that from visiting the gym you definitely will not turn into a man in a skirt. For this to happen, you need to spend a lot of effort, time and money on chemicals that are very harmful. And with regular training on the body's own capabilities, you will only raise muscle tone, become slimmer and improve your health.

Being engaged in a sports club and performing strength exercises, you can slightly increase muscle mass, thereby increasing the metabolic rate, due to which excess fat will be burned more actively and unnecessary calories will be spent. So you can lose weight and get rid of the fat that has always bothered you or just not gain it.

With the help of strength training, you will strengthen the muscular corset, which will keep your figure slim and athletic.

For classes in the gym, you need to keep a training diary in which to note the weight progress according to a pre-planned training program. You must always clearly understand what needs to be done, how many times and what weight to use. Without a pre-planned training plan and having no idea about the technique of performing exercises, at best, you can not get any results from training, and at worst, you can get injured.

If you are just going to go to the gym or you had a long break in training, then you need to do general developmental complexes for all muscle groups for the first 2-4 weeks. An example of such a training program for beginners can be found here. The first training plan is designed for absolute beginners and will help the muscles get used to the increased physical activity and prepare the body for more serious workouts.

Now let's move on to the workout program for girls for the gym

The program for beginner girls in the gym is designed for 3 classes per week, the main goal is to lose weight. You need to visit the hall with a break of one day. That is, you can go to the gym on Monday-Wednesday-Friday. If you have a lot of excess fat, but you already have experience in sports and your body is sufficiently prepared, then the complex can include aerobic training (for example, running or cycling) on days off from visiting the gym. So you increase the consumption of calories and accelerate weight loss, but do not overdo it.

The first three phases of training for girls who are just starting to work out in the gym

Program for the 1st month of classes in the gym for girls

Cardio	10 minutes Pulse 100-120
Warm-up with stretching	10 minutes
Hanging leg or knee raise (abs)	3xMAX
Sitting leg extension	3x10-12
Lying leg curls	3x10-12
Short hyperextension (emphasis under the hips)	3х10-15
Pulldown of the vertical block to the chest with a reverse grip	2x10-12
Dumbbell Bench Press or Hand Reduction in Butterfly	3x10
Standing or sitting dumbbell press (shoulders)	3x10
Biceps with dumbbells sitting	2x10-12
Extending the arm with a dumbbell from behind the head, sitting (triceps)	2x10-12
Calf, standing on one leg, with a dumbbell	3x8-12
Twisting on a horizontal bench (press)	2xMAX

You need to train according to this program 3 times a week, with a break of one day between workouts. In this program, the goal is not weights on simulators and barbells, the main technique and muscle work when doing exercises.

When you first come to the gym for your first workout, do cardio and warm-up as indicated in the program, in the same time range. The rest of the exercises for the first time, do only one approach. Take a break between sets for no more than a minute.

The second workout should be more intense. You need to do two sets in each exercise, and it is desirable to reduce the break to 50 seconds between sets and even less.

The third workout should be complete, that is, do everything as it is written in the program for each exercise. You need to train according to this scheme 4-5 weeks(or spend 12-15 workouts) and you need to take a break from training for 7 days.

Month 2 and 3 for girls new to fitness

Day A

Day B

This phase of training is designed for 3 sessions per week according to the scheme: MON-A, SR-B, PT-A, MON-B, SR-A, PT-B, etc. As in the previous phase, the first two workouts are done with only one set of each exercise. On the third and fourth workouts, you should already do two sets in each exercise, and, starting from the fifth workout, move on to the full range of these approaches.

Very important requirement: fully master the technique of new exercises.

Starting from the 8th workout, after making sure that the technique is correct, in each last approach of each exercise (when working on the press, this applies to all approaches!) To achieve failure, that is, do it while you can, and stop when there is simply no strength to do the exercise! Try to keep the rest time between sets in the region of 50-90 seconds! Having worked out 20-26 workouts according to this scheme, we go on vacation for 7-10 days! After resting, move on to the next phase:

Day A

Day B

Training in this phase is also carried out every other day three times a week according to the scheme: MON-A, SR-B, PT-A, MON-B, SR-A, PT-B, etc. Rest between sets should be no longer than 60 seconds. In each exercise, the last approach must be performed to failure, that is, while you can, and do it. When training the press, all approaches are performed to failure.

Special attention focus on exercise technique. In the lying leg curls and in the butterfly adductions, only one set is performed, with a static hold of the weight immediately after the last repetition in the set! If the weight is chosen too light and it turns out to hold it longer than 60 seconds, then in the next workout it is worth increasing the weight.

After each workout, you can do a run on a treadmill or orbit track for 10-15 minutes, with a pulse range of 120-130 beats per minute (this rhythm is optimal and safe for the heart). If training is weight loss, then after each workout you can work on cardio machines for 20-30 minutes, starting from the very first phase. After passing through this phase, it is worth resting for 7-10 days and starting new workouts, which are described below.

Many girls want to be slim and beautiful. A well-designed training program for girls in the gym works wonders and transforms the body. Literally in two or three months, you can tighten your muscles, lose fat, pump up your buttocks.

Training goals and program features

Girls come to the hall with different purposes. The training programs will depend on what the task is.

The goals of exercising in the gym can be the following:

weight loss to achieve a comfortable weight;
a set of muscle mass in certain places;
preparation for the beach season;
keeping the body in good shape;
preparation for bodybuilding competitions.

Workouts for weight loss

Women's training and men's training differ in the level of load. But in this case to lose weight, both sexes are engaged in the sweat of their brows, no concessions!

You always need to make different programs for beginners and those who have been practicing for some time. Any set of exercises in the gym for girls should be selected individually. Any fitness program should include an introductory period ranging from 2 weeks to a month.

To achieve your goal, you need to exercise 3-4 times a week.

For example, you can offer the following set of exercises for girls aimed at losing weight:

Push-ups from the bench - you need to do 3 sets of 15 repetitions.

Breeding dumbbells lying at an angle of 30 degrees.

Mixing hands in a crossover - 3 to 15.

Light Dumbbell Curls – 3 sets of 30 reps.

Light dumbbell bench press in 3 sets of 30 reps.

Circuit training for the press. These are 2-3 of any exercises that you do without interruption. Then rest and start the second round. Then the third.

Day 2

Cardio 30 minutes with intervals.
Barbell squat, leg press, HACC machine squat, plie squat - your choice. You need to do 3 sets of 20 repetitions.
Leg extension in the simulator - 3 sets of 25 times.
Leg curl in the simulator - 3 sets of 25 repetitions.
Breeding legs, sitting in the simulator - in 2 sets of 30 times.
Breeding dumbbells through the sides - 3 sets of 20 times with light weight.
Jogging or other cardio - 15 minutes.

Day 3

Cardio 30 minutes at an average pace without intervals.
Romanian deadlift 4 sets - 20 reps each.
Hyperextension - 3 to 25 times.
The pull of the upper block, you need to pull the bar by the head - repeat in 4 sets of 20 times.
- 3 sets of 20 reps each.
Bending arms with dumbbells - 3 sets of 20 repetitions.
Ab circuit training as on day 1.

Exercises are done intensively, between sets you can rest 40-60 seconds, between exercises - 60-90 seconds.

If you want to build workouts in the gym in a circular type, you can choose 3 exercises and do them in a row. In one set you will do exercise 2, 3, 4, for example, then rest for 60-90 seconds. Then again do these exercises 15-20 times. In total, 4 approaches can be performed.

Circuit training will be more effective for burning fat than classic approaches.

Barbell exercises for girls for the sake of losing weight can be omitted: you can replace them with exercise equipment. But if you're going to do strength training, the barbell should be your best friend.

Workouts for mass gain

For the girls in the hall, all conditions are created for building their bodies. You can build muscles, strengthen them, make a relief. The training program for beginner girls - bodybuilders will look like this:

Bench Press – 3 sets, 10 reps each.

Breeding dumbbells lying at an angle of 30 degrees - 3 to 12 times.

Mixing hands in a crossover - 3 to 10.

Extension of the arms in the block - 3 to 10.

Dumbbell bench press from behind the head - 3 to 12.

- 4 x 15 times.

Day 2

Cardio - 15 minutes.
Leg Press – Do 4 sets of 10 reps each.
Leg extensions in the simulator - 3 sets of repetitions.
Bending the legs, sitting in the simulator - 3 sets of 10 repetitions.
Breeding legs in the simulator - 2 to 10 times.
Breeding dumbbells through the sides -3 sets of 10 times.
Cardio - 10 minutes.

Day 3

Cardio - 10 minutes.
Hyperextension - 3 to 20 times.
Tilts with a barbell - 3 to 10, or deadlift, if there is a good stretch.
Breeding dumbbells in an incline -3 x 10.
Raising the legs in the hang or from a prone position, if the first option will be difficult. Run in 3 sets of 15 times.

Don't forget to eat according to the rules for gaining muscle mass, otherwise training in the gym will not give the desired effect!

Keeping the body in good shape

The training plan in the gym for girls in order to maintain physical fitness can be as follows:

Dumbbell bench press - 3 x 10.

Mixing hands in a crossover - 3 x 10.

Extension of the arms in the block - 3 x 10.

Dumbbell press from behind the head - 3 x 12.

Reverse hyperextension.

Cooldown: 10 minutes cardio, stretching.

Day 2

Cardio - 15 minutes.
Leg press - 4 x 10 reps or Smith squat.
Leg extension in the simulator - 3 x 10.
Breeding plus bringing legs together in the simulator - a total of 4 sets of 2 for each exercise 10 times.
Bending the legs in the simulator - 3 x 10.
Breeding dumbbells through the sides - 3 sets of 10 times.
Raising the legs from a prone position - 4 sets of 20 times.
Cardio - 10 minutes.

Day 3

Cardio - 10 minutes.
Hyperextension - 3 x 20.
Romanian deadlift - 3 sets of 10 reps
The pull of the upper block behind the head - 4 x 10.
Breeding dumbbells in an incline - 3 x 10.
Bending arms with dumbbells - 3 x 10.
Twisting on a Roman chair.

Such a program for training in the gym for girls allows you to maintain strength and external indicators, to be in good shape all year round. The main condition is not to increase the weight. Then the muscles will not grow.

Of the exercises for girls, it is possible to note the reduction and breeding of the legs - just the problem areas of the outer and inner thighs are trained.

Alternative workout options

For a girl, in addition to a training program with simulators, there are a lot of exercise options. You can do circuit training by combining different exercises.

Weights play an important role in training for women. Various leg abductions with them, running and other exercises allow you to load the necessary parts of the body well.

Raising and abducting legs can be done while standing on a fitness mat. You can alternate this exercise with something else. And yet, exercises for girls are best performed on simulators - it is convenient, saves time and better pumps the desired area.

You can just give a cardio load for 45 minutes three times a week. Training for girls in this format will help to throw off overweight.

In the conditions of the gym, you can conduct crossfit training - this is the optimal combination of load for weight loss, endurance and strength.

Tracking dynamics and changes in the program

Diary

To always be aware of your achievements, know what you did in the last workout and plan for the next one, you need to keep a training diary.

It can be presented in the form of a table, you can paint everything by day - as you like. The main thing is that you have everything written down.

This is very convenient, especially when you have taken a break and want to continue training again. A good memory is great, but after a month you will forget how many times and with what weight you did a particular exercise.

If a trainer is working with you, he should track the dynamics of your weights, the progress of results, changes in your body weight. If there is no coach, all this needs to be done by you.

And also you need to know the technique of the exercises that you will do. Understand what each exercise is for in order to perform it as well as possible. The most difficult thing is to find the optimal load.

Features of the first workouts, load dosing

The very first workout should be easy, otherwise you will lose the desire to continue to practice. Muscles that are not ready for stress can be injured. Especially in the case of training for women, this must be taken into account. Although their body is more enduring than that of men, it is more fragile.

In the first month, you need to carefully add weight, observing the condition of the girl. If training is easy for you, you don’t even sweat, it loses its meaning. If in the middle of a workout you find that you have no strength, the load is too much.

But if after a workout you go home completely exhausted - this is the right program! If the training program is aimed at keeping fit, you can not bring yourself to such fatigue.

Change of exercises

To achieve the best result, it is recommended to change the entire program once a month or partially replace the exercises. Muscles get used to loads, and then stop responding to them. If, of course, the load is removed completely, regression will begin. And with stable exercises, weights stop growing, muscles too. Something new is required.

You can also diversify the program in this way: once every 2 weeks, change one exercise to another. For example, today you did a leg press, and next time you do lunges with dumbbells. Alternate this several times, then change these exercises to plie squats, do it for a couple of weeks.

Muscles love variety!

The main controversy on the topic

Fear of pumping

A man's natural testosterone level is 15 to 20 times higher than a woman's. Nevertheless, even the guys do not always manage to swing normally. What to say about girls? Are you afraid that your biceps will become larger in volume than your boyfriend or husband? You should not worry, not the level of the hormone.

It is testosterone that activates anabolic processes in our body. It is he who is responsible for muscle growth (along with growth hormone, of course, from which absolutely everything in our body grows).

Conclusion - practice boldly, swing and do not be afraid of anything!

Barbell or dumbbells: do girls need it all

Since there is not enough testosterone in the girl’s body for pronounced muscle development, the question arises: is it worth it for the female to lift the barbell, do the base, try to pump up muscles, like in men?

Today you can meet girls who have more developed muscles than men. This result was obtained in an unnatural way. What can be achieved without doping: relief, a slight increase in volume, a good increase in strength and endurance.

And all these results will give you dumbbells and a barbell. Basic and additional exercises will help you become stronger. And calorie consumption and muscle tone in parallel with this will give you a beautiful body!

If you want a minimum percentage of fat, you will need to radically change your diet, count every calorie. At the same time, retaining the protein component. Otherwise, you will just lose weight.

How to eat if you go to the gym

The nutrition scheme is simple and determined by the goal of your training:

Weight gain - the ratio of BJU is on average 30, 20, 50%, respectively.
Weight loss - BJU 45, 35, 10%, respectively.
Weight maintenance - BJU 30, 30, 40%.

Do I need to drink gainers, proteins?

The organisms of a man and a woman differ slightly from each other, from the point of view that the regulation of physiological processes is carried out due to the same hormones, the opposite sex has nothing new and unique in biochemical terms.

Why not take sports supplements? Girls also need amino acids, vitamins, proteins, unsaturated fatty acids. They just need something to compensate for the loads received in training.

There are many reasons for exercising at the gym. But most often for the fair sex, the initial goal of going to the gym is to lose weight. Girls who come to practice for the first time often do not know where to start. Work in the gym has many nuances, in which it is quite difficult for a person who first came to the gym to figure it out. To overcome fears and prevent many of the mistakes inherent in a beginner, it is necessary to disassemble the workouts into components, and below is a program in the gym for girls for beginners.

Training is strength and general strengthening.

- performing exercises with weighting and a gradual increase in repetitions and the weight of shells. Such workouts burn a lot of energy, but at the same time quickly deplete the body, so if a girl is on a diet, you should not abuse large weights and the number of repetitions. Exercises should be performed in doses, with rest. No more than 2-3 times a week.
General strengthening training - work is carried out more on endurance and strengthening the muscle corset. These workouts include intense cardio and light weight training. For classes, exercises with light weights, but a large number of repetitions are used. For example, or can be attributed to such training.

For beginner girls, it is necessary to alternate strength and general strengthening exercises.

Motivation for newbies

According to statistics, only 30% of newcomers who come to the gym continue their classes, while the remaining 70% give up trying to get their dream body in the first month. A large percentage of girls who left the gym without achieving the desired result are due to simple reasons:

low motivation;
there is no clear program of action;
no results after a month of classes;
high expectations;
diffidence.

So that the girl who first came to the gym does not lose the desire to train regularly, it is necessary to draw up a clear action plan. A convenient class schedule and training program in the gym, the right approach and preliminary preparation will lead to regular visits to the gym and maximum results.

The program in the gym for girls is compiled separately for groups: for beginners and for those who regularly play sports.

And women are very different. Women have a different physiology and, accordingly, for girls in the gym, a different approach and a different training program.
On critical days, it is better for girls to exclude exercises for the press and legs with resistance and replace these exercises with cardio workouts.

How to properly distribute the load on all muscle groups?

The body of a woman is designed so that when playing sports, the lower part of the body (stomach, buttocks and legs) builds muscle mass faster than the upper part. Therefore, in order for all muscle groups to receive a load, we distribute the load evenly.

The figure of a beautiful girl is like an hourglass. A narrow waist and wide hips can be formed through physical activity. It will not work to increase the chest, only to tighten the muscular frame, so the main load is placed on the lower body.

We distribute all exercises into groups:

The first group is legs and buttocks, the share of all tasks for these muscle groups is at least 40%.
The second group is the back, 20% of all exercises included in the program.
The third group is the chest, only 10%. To form a beautiful and toned chest, the program must include at least one exercise.
The fourth group is arms and shoulders. 10% will be enough to form a beautiful muscle relief. Agree, a woman should look feminine, so there is no need to pump shoulders and arms. But if you want this particular part to lose weight, then you need to focus on.

Basic training schemes

Sports are considered regular if a person trains at least three times a week, performing the entire set of exercises included in his program. The duration of the training is 1 hour for beginners and 1.5-2 hours for those who have been practicing for more than a month.

Exercises are divided into:

Basic. They work on several muscles at the same time when performing one exercise.
Insulating. Only one muscle is being worked out.

The training program for beginners includes only. Let's leave isolation exercises for professional athletes.

In the first month of training, the program will be monotonous. It is necessary to perform the same lesson 3 times a week. From the second month, the specifics will change. For classes aimed at the qualitative study of the desired muscle groups, training will be divided into Day A and Day B.

First month training program

This is an exemplary program for beginner girls, exercises can be selected individually, taking into account the characteristics and wishes.

After a month of classes, the program for girls in the gym changes, the number of repetitions increases by 1-2. And the weight of the dumbbells also increases slightly. Exercises on the legs and arms alternate daily. For example, if on Monday the emphasis is on the hands, then on Wednesday the hands rest and the legs work, on Friday the hands again. Thus, different muscle groups are given maximum load, and then rest.

Every two months, the program must be completely changed, as the muscles get used to the loads, and efficiency is lost.

Implementation specifics

Before you start doing the exercises for the first time, it is better to take a lesson from a professional trainer who works in the gym. Ask to show how each task from the program is performed correctly. Work through each movement under supervision in order to eliminate errors. Improper mastering of the technique is fraught for a beginner with injuries, severe muscle pain and reduced efficiency. If after the first workouts, muscle pain does not go away for several days, then most likely you have chosen the wrong load. After training, the muscles should be felt, but not much.

Do not move on to the next task while the previous one is difficult.
Tips for girls who came to the hall for the first time:
On your first day in the gym, focus on technique over quantity.
Start with the smallest weights and a small number of sets every day, increasing the intensity.
Keep a workout diary.
After you can complete the entire program, try to complete each task to failure (as long as you have the strength).
Breaks between sets are no more than 1-1.5 minutes.
Do not work for wear, especially at first, you should increase the load gradually, otherwise the desire to do it will quickly disappear.
Enjoy training, if you like music, take the player to training.
Don't skip classes. If for some reason you couldn’t come to training, be sure to work the next day or in the near future. Muscles quickly forget about the load, and it will be very difficult to return to sports after a long break. There is no way to come to the gym - of course, unless the pass was due to illness.

After working out the program for a month, you need to take a break of 6-7 days and only then move on to the next phase.

What mistakes do girls make in the gym most often?

Classes on the same program for several months in a row. The program must be changed every 1.5–2 months.
There are no breaks. Some beginners think that the more the better, and they work out 6-7 days a week - this is fundamentally wrong, the muscles need rest. The best option is to go to the gym every other day.
They are afraid to pump up a large volume of muscles and therefore neglect strength training and focus exclusively on cardio training. In order to pump up a large amount of muscle mass, athletes work with large weights and take special drugs. Due to physiological characteristics, a woman cannot gain large muscle mass without these conditions.
Work aimed at only one muscle group. A well-designed program should include work on all muscles.
Taking on a lot of weight right away is a big mistake. It is necessary to start weight training with the smallest weight, gradually increasing the load.

Training diary

In order to see the dynamics and have a clear idea of why you came to the gym, you need to keep a notebook in which there will be a detailed program and completed tasks - a training journal (diary).

Proper exercise journaling includes:

date, week number, time spent on training;
program execution: how many approaches, number of times and with what weighting exercises were performed for each item;
write down your mood at the end of the workout, whether you have any strength left after completing the entire complex;
Get on the scale before each class and write down your weight.
write everything that you consider important: mood, well-being and other indicators that you consider important for yourself.

Most importantly, do not hesitate to walk around the hall with a notebook and a pen, this will only emphasize that you did not just come to the hall for a few days, but set clear goals for yourself and are aimed at long-term classes and a specific result.

In order for the training program in the gym to give a good result, you should approach the first trip to the gym thoroughly. Get advice from an experienced trainer. Create your own personal training program. Keep a diary and do not skip classes, and then the path to the body of your dreams will become an interesting adventure, and not hard, hateful work.

And remember, if the goal of exercising in the gym is to lose weight, then it makes no sense to start training without choosing a balanced diet. For weight loss, not only fitness is important, but also a calorie deficit of at least 10%, but not more than 20%. The body needs energy to exercise.

In order to reduce the percentage of body fat, it is important not only to change the approach to nutrition, but also to choose the right exercises for weight loss in the gym for training. A well-designed program will help you achieve results in a shorter time. The complex should be varied, include exercises on simulators and with additional weights. Under such a load, the fat burning process will go faster. How often to visit the gym for weight loss and exercise correctly, you will learn from the tips below.

What is exercise for weight loss

The body perceives certain exercises differently, so training should consist of a complex of loads on each muscle group. This strategy helps to work out the whole body as much as possible. Exercises for weight loss is a system of physical activity aimed at burning fat and getting a beautiful relief. Conventionally, they have several types:

Aerobic. Characterized by an intense pace, a large number of repetitions. It is important to breathe properly and deeply. Exercise saturates the tissues with oxygen as much as possible, which helps to get rid of extra pounds.
Anaerobic. To perform this type of exercise, additional weight is required. Aimed at the growth of muscle mass and strength, support metabolism. Effective only when combined with aerobic.
Dynamic. They are characterized by a fast pace, a large number of movements. This includes gymnastics, dancing, aerobics, shaping.
Static. Weakly involve the heart, do not increase pressure and do not put pressure on the joints, therefore they are especially recommended for beginners.
Cardio. This type of exercise helps to train the cardiovascular system. It can be running, brisk walking, jumping rope, cycling, rollerblading, skiing. Thanks to such a load, all muscles are involved, a lot of calories are burned, so weight loss is faster, especially if simple carbohydrates are excluded.

Can you lose weight in the gym

An ideal set of exercises for weight loss in the gym, including one from each of the above groups. A woman is advised to choose aerobic. For men, it is better to focus on anaerobic exercise. Representatives of any gender can lose weight in the gym, you just need to set the task correctly and choose an individual training program. It is not necessary to practice every day. Muscles need to be at rest for at least 1-2 days. During this time, you can visit the steam room or massage sessions.

How to lose weight in the gym

Most nutritionists speak negatively about any diets, because they contribute to metabolic disorders, and also spoil the condition of the skin, hair and general well-being. It will be more effective to switch to proper nutrition along with a visit to the gym. If this topic is new to you, then you will have many questions - how to lose weight in the gym, where to start, what exercises to do, etc. It is important to understand what you need to do:

Strength exercises. To do this, you can use dumbbells, a regular and incline bench, a vertical block, a press corner, a regular barbell and a curved bar. Strength exercises also include weight loss exercises in the gym without weights, i.e. with its own weight. For example, tearing off the pelvis from the floor lying down, pull-ups, lunges, push-ups, plank.
Cardio. Such a load can be obtained on a treadmill. This is one of the most expensive trainers. Some people like to pedal an exercise bike, work out at a ski complex or with a skipping rope.

Gym workout plans

The entire workout for weight loss in the gym consists of three main stages. Cardio can be done from the very beginning, using it as a warm-up, or as an end. Then it will already be a hitch, i.e. smooth completion of the session, which is very important for muscle recovery. The main ones will be strength exercises in the gym for weight loss. It is worth dividing them by days of the week and muscle groups, for example, plan a back workout on Monday, a shoulder girdle workout on Wednesday, and legs on Friday. Training schemes in the gym with such a division are very effective.

Weekly gym schedule

It is necessary to visit the gym with a frequency of at least 3-4 times a week. Rest between workouts is 1-2 days. With a less frequent visit, the muscles will return to their pre-workout state. This is the principle of supercompensation. Its essence - the next training should be during the phase of the most active muscle growth, which occurs 2-3 days after the last session. For this reason, the optimal weekly gym schedule is to visit it on Monday, Wednesday and Friday or Thursday and Saturday.

weight loss training program

For classes, it is important to choose comfortable clothes and shoes. Sneakers are best taken with a springy sole and made from natural materials. This will save your back and knees from injury. You will also need sports leggings with a T-shirt. They must be breathable. It is worth getting a lumbar belt and workout gloves, but this is for more professional activities. The weight loss training program includes muscle exercises from each group:

Monday. Perform 4 circles of 10 repetitions on the block for the back, then work out on the corner for the press (5 x 15-20 times), then there is a bench press (4 sets with a small weight). Finish everything by running at low speed for 15-20 minutes.
Wednesday. The first will be bending the arms with a standing barbell (4 sets of 10 times), then an isolated exercise with a bent neck and a Scott bench (4 to 10), followed by a block pull for triceps (also 4 to 10). The training ends with walking on the ski complex for about a quarter of an hour.
Friday. First you need to perform a squat with a barbell (4 sets of 8-10 repetitions), then do lunges with dumbbells (already 4 to 8), then with them, but already lifting on toes. You need to finish everything with a jump rope.

Gym workout program for girls

Visiting the gym for the first time, most girls do not know where to start their workouts. It is important to adhere to two principles. The first is weight loss, the second is the study of the relief. The very training program for girls in the gym is also designed to visit it 3 times a week. As for the principles:

To get rid of fat, you need to perform aerobic exercises on weight loss machines, and increase the number of repetitions, not weight. So volumes will decrease.
Then you can start working out the relief due to power loads. To build muscle, a small number of repetitions are already performed, but with large weights. Such training should be started about a month after the predominance of aerobic.

Gym workouts for beginners

The beginning of any workout in the gym for beginner girls will be a 15-minute warm-up. Then you can start loading the working muscles. It all ends with a hitch - about 30-40 minutes of cardio and stretching. The main set of exercises is displayed in the table:

Exercise	Number of approaches	Number of repetitions
Monday
Twisting
leg extension
Thrust to the chest of the upper block
Standing barbell curl
Flattening the legs
Traction to the chest of the lower block
Lying leg curl

Side crunches
Bench press on an incline bench
Deadlift
Butterfly
One leg squat
Leg raise on the simulator

Incline bench crunches
Push-ups from the bench
Extension of arms on the upper block
Lunges with dumbbells
Sumo squat with dumbbell
Classic push ups
Seated leg extension

Basic exercises in the gym

Using such exercises in the weight loss room, you can work out all muscle groups. But over time, the body gets used to the same loads. For this reason, it is worth changing the exercises. So progress will go faster. Basic gym exercises for girls include:

hyperextension for the rectus dorsi muscles (RE);
barbell squats (Pr);
tearing off the pelvis lying down (ORT);
bench press (Zhl);
tilt dumbbell row (TgVn);
sitting dumbbell press (ZhgS);
deadlift (StT);
thrust of the vertical block (TvBl);
rise on socks (PnN);
triceps training on a vertical block (TrBl);
treadmill (BD);
leg press lying (ZnL).

Gym workout for men

More intense are workouts in the gym for men. Warm-up recommendations remain the same. The principles of dividing workouts by day and muscle group do not change either. Since it is important for men to maintain muscle mass, they should not increase the number of repetitions. This leads to burning and burning of the muscles. To eliminate body fat, 8-12 repetitions are enough.

A set of workouts in the gym

The main thing is not to immediately take up plans for professional athletes. There are also simpler methods, using which it is easy not only to lose weight, but also to build muscle. The presented complex of trainings in the gym for men helps to get stronger, improve movements and master the technique of basic exercises:

Exercise	Number of approaches	Number of repetitions
Monday
leg press
Bent-over barbell row
Bench press lying on a straight bench
Bar push-ups
Press on an inclined board without weights

Bent over barbell forward ("Romanian" deadlift)
Hyperextensions without weight
Pull-ups on the bar or gravitron
Bench press in the simulator sitting on the shoulders
Press in the hang or on the Swedish wall

Squat with 1 dumbbell on chest
Leg curls in the simulator
Leg extension in the simulator
Incline Bench Press
Dumbbell Shoulder Press
Pulldown of the vertical block on the chest
Standing barbell curls

Exercising on the simulators in the gym

At first, a dumbbell row and several basic simulators are enough for training. It can be a vertical block and a bench with a changing angle of inclination. Then gradually master platform leg presses, crossovers or triceps exercises on the upper blocks and curls on the lower ones. These are the most basic options. There are other great exercises on the simulators in the gym for men:

pull of the lower block to the belt;
reverse breeding of the hands in the simulator or their reduction;
T-bar pull;
vertical pull behind the head;
pullover in a standing block simulator;
seated french press;
walking up the hill;
hook-squats.
squats in the Smith machine;
bench press in the simulator while sitting.

What exercise equipment to use to lose weight

Each type of simulator works out certain parts of the body. This allows you to correct the problem area in your opinion. It is important to know which simulators to use in order to lose weight. Don't use the same ones all the time. There are several types of simulators that work one muscle group. In general, they help to train the legs and buttocks, the shoulder girdle, including the arms and pectoral muscles, back or abs.

Slimming Legs & Thighs

To make the muscles of the legs work, you can use several simulators - for reducing or bending the legs, a hook simulator, a Smith machine, a power frame. Cardio will also help. Here, such simulators for weight loss of legs and hips as an exercise bike, a treadmill or a ski complex are suitable. The jump rope is no less effective. The best in terms of burning fat, especially in the area of \u200b\u200beach thigh, is considered an elliptical trainer that mimics human walking.

Arm Slimming Machines

It is difficult to single out simulators that involve only the muscles of the hands. Most of them make the back and chest work. If we turn to statistics, then the following hand slimming simulators are very effective:

Smith simulator;
gravitron;
"butterfly";
traction blocks;
block frame;
rowing machine;
climber;
rider;
Scott's bench;
T-simulator.

Video: A set of exercises in the gym for girls

Strength training not only carves out a figure with beautiful smooth transitions, they increase the level of the testosterone hormone. This male hormone helps not only to pump up the right muscles and give an exciting appeal to the body, but also to cope with the load. And she is weighty.

Of course, if the purpose of training in the gym is to work on relief, and not to improve health and maintain physical fitness. Although, no doubt, the last motivation is no less important and also requires effort and self-control.

Regardless of what prompted the girl to step over the threshold of the gym, classes must be supervised by an instructor, according to an individual, well-designed training program.

But not everyone can afford a personal trainer, so there are approved training schemes-programs for girls of different levels of sports training and different effects on muscles.

The right program is a plan that works

where to start training?

The principle of trying everything and immediately leads to nowhere, like the first training to failure. It's not a woman's business to exhaust yourself to the limit. Instead of progress, you can easily overload your muscles by getting carried away with excessive sets and repetitions or training with excessive weights.

Caution and gradual increase in load is the first condition for future success.

Secondly, you need to start implementing the training plan with a general developmental set of exercises for all muscle groups. After getting used to the workload in 2-4 weeks, they will prepare for serious training. The third is to master the technique of performing exercises on simulators, otherwise you can get injured without achieving the desired result. Finally, it is useful to keep a personal diary, where to note what is planned to be done, how many times and, if weight is assumed, which one.

Beginner girls should not start classes on a split program, even if they are tempted to immediately start pumping up one or two “necessary” muscle groups.

Warm up first

Start with a warm-up

Even if you want to fly up to the projectile and, without wasting time, proceed to the "pumping" part, this is unacceptable. There is an immutable rule - to start training on the program of any level with a warm-up. It is a mistake to neglect it, considering it an unproductive pastime. It will provide warming up of the ligamentous apparatus, muscles and joints, thereby protecting against injuries.

First, warm up in the cardio zone. 10 minutes shown followed by "uphill" on (ski) is fine too. By simultaneously using the hips, you can quickly get in shape on it. Pulse up to 100-120 beats / min. as a result of aerobic exercise for the benefit. Due to the influx of oxygen, blood supply to the muscles occurs, and cardiovascular and metabolic activity increases.

Stretching is an important part of the warm-up

good stretching is the basis of proper exercise

Dynamic stretching is needed to give elasticity to the muscles and mobility of the joints. Training them before the main workout helps to achieve the required range of motion of the arms, legs, and the greatest depth of squats. Usually these are simple tilts to the sides and forward, rotation of the arms, shoulders, lunges. It takes 8-10 minutes in time.

Stretching for a specific muscle group is also performed before the first approach when changing exercises.

How many sets, how many reps...

It all depends on the chosen program and the level of preparedness of the girl. It also matters which part of the body is preferable to train - the lower or upper. The muscles in the body of a woman are unevenly distributed, there are more of them in the lower zone, it is easier to progress there. To develop the chest and shoulders you need to strain more.

Another important factor to take into account is physiology.

Two weeks after menstruation, the body is much stronger than in the following days.

The intensity of exercises on and lower body, as well as quantitative indicators of approaches and repetitions, must be varied. This cycle of loads is called microperiodization.

Those who take into account the natural mechanism and observe sports periodization achieve powerful and lasting results.

Whatever relief is provided for beginners, classes in the gym are not a school physical education lesson in the preparatory group. There are other goals here, and you need to tune in to high-volume training with a short rest. This applies to both fitness and strength training. Underworking (light weights, few exercises, sets and repetitions) is equal to marking time, neither inflated buttocks nor abs will appear.

The average numbers are: 5-6 sets, each with 10-15 reps. On light training days, the number of sets is 3-4. For those who start training for the first time or come to the gym after a long break, there is a rule of fifteen repetitions.

You need to start with such a weight that you have enough strength for 15 repetitions for the first approach.

And do not do more than two approaches a day. By the next lesson, you will see how the muscles respond to the load. If you don’t get very sick, it is advisable to conduct a series of training sessions with the same load. The next approach to add after a few lessons.

Pauses between sets are small - 30-60 seconds. With severe fatigue, the rest period is allowed to be slightly increased, but the training cannot be reduced. Over time, the pauses decrease. The creation of new muscle fibers (anabolism) requires a large amount of exercise with an oxygen debt. The normal state is if the last exercises (subject to the correct technique) are really difficult to perform, but not to the limit - it is impossible to bring the muscles to microtears.

What is a "base" and why is it useful

basic exercises help to work out the maximum number of muscles

A complex effect on the body is provided by the work of many muscles. Giving yourself an hourly “multi-profile” load is much more useful than an isolated one or two muscles. Biceps or chest can be pumped if everything else is already on the level. Therefore, local training is not for girls. Body building begins with basic, multi-joint exercises, allowing you to simultaneously work out the maximum number of muscles. This is the basis of strength training (the word "base" came from bodybuilding, and there from powerlifting). There are three such exercises:

with a barbell on the shoulders for the lower body. The squat has the highest sports rating. The following muscles are included in the work: buttocks, quadriceps, adductors of the femur, rectus and oblique abdomen, long muscles of the back. Mastering the rules of execution is a prerequisite.

Bench press to strengthen and tighten the chest. When working on a horizontal bench, the middle muscles of the chest are involved, on an inclined bench - the upper ones. With a wide grip, the extreme sections are loaded, a narrow grip corrects a sunken chest. Best of all, the golden mean is slightly wider than the shoulders. The first set is warm-up, with light weight, the next 3-4 sets include 7-12 reps. Weight is selected individually. The weight rises on the exhale, falls slowly on a deep breath.

The most important for muscle development are the last 1-2 reps of the last set.

simultaneously for the top and bottom, including the buttocks. This is a universal exercise performed with dumbbells or with a barbell in three variations: classic, sumo, on straight legs (the best exercise!). It is enough for girls to lift 12-15 kg, nothing more. It is better to start with 5kg, doing 5-10 squats in 3 sets.

At the initial stage, they have many advantages:

physiology; movements are consistent with the anatomy of the osteoarticular apparatus;
energy saving; less energy consumption due to the redistribution of muscle load;
a set of muscle mass in a shorter period; a high cumulative load contributes to a faster strengthening of the ligaments and joints.

In the program for beginners, basic exercises are given 80-90% of the training time. This is the main tool for the development of muscles, the foundation for building a muscular frame.

About programs and methods

Gyms abound with shells. It is impossible for a person who does not know all the subtleties of training to independently determine the program and choose exercises for a person who does not know all the intricacies of training. Even an experienced instructor may not immediately get to the point and ideally describe the training regimen in each case. Much is adjusted individually, empirically. But popular methods have already been worked out, they can be safely guided by coming to the gym.

Step by step weight loss program

losing weight correctly

This is the entry level, designed for three classes per week.

The first day

Warm up on a treadmill, 5-10 min. Jogging with is necessary to combat extra pounds. The pace of running is slow, with excess weight, they start with a fast step. Gradually, at the same speed, increase the distance.

Special warm-up before squats (warm-up approach) to warm up muscles and ligaments with light weight 15 times (so as not to strain).

Squats. Start with two, then do three approaches. Working weight is selected individually. For example, with some weight they squatted 15 times, and the 16th was no longer possible ... This is the weight that is needed. Landmark - the sensations in the next workout.

Raise the pelvis while lying on your back. Descents and ascents alternate. During lifting, the feet rest on the heels. A month (twice a week) to work out the exercise without weight, 10 repetitions, 2-3 sets with pauses of 3-4 minutes. Then go to the power version with weights on the lower abdomen (once a week). The working weight is gradually increased until it is possible to lift it 10 times. Do 4 sets with 5 minutes rest in between.

Dumbbell press on an incline bench while sitting. Raising (exhaling) and lowering (inhaling) two dumbbells at the same time. The technique is practiced at low weight. Overloading is dangerous, you can dislocate your shoulder. Perform the same 2-3 approaches. The number of repetitions and weight by strength. If 12 kg will eventually be taken - excellent.

The working weight and the number of presses are selected for a weak hand.

Twisting on an incline bench. We make cubes on the stomach - we swing the press, performing concentrated bending. Two exercises - for the upper and lower (below the navel) press, 2 sets and 12 repetitions each. A month later, the same is done with weight on the chest - 1 time per week.

Ab exercises do not remove belly fat. This is achieved by overall weight loss.

Stretch: shoulders, triceps, abs, buttocks, thighs.

Second day

Treadmill.
Special stretching before the bench press.
Bench press (a scheme similar to the bench press). A narrow grip forms the muscles that push the chest.
The thrust of the horizontal block (with preliminary special stretching). When pulling the handle of the simulator to the stomach, exhale, while retracting - inhale. Scheme 2/3, weight up to 12 kg.
Stretch: triceps, pecs, lats, biceps.

Day three

Treadmill.
Vertical block pull to the chest or pull-up in Graviton. The last exercise is more effective. With the help of a counterweight, push-ups and plump ones are much more comfortable. The latissimus dorsi and biceps are loaded. Exercise is useful for scoliosis. Scheme: 2/3 to 10 pull-ups.
Lifting dumbbells from a seated position on an incline bench. Biceps are forming. Movements are smooth, without jerks, lowering is slower. The number of approaches is from 2, working weight is up to 10 kg.
Bench press on a vertical block simulator to the bottom. Triceps are being developed. Weight up to 10 kg, 2/3 approaches. A useful exercise for those involved in swimming, basketball, gymnastics, badminton.
Stretch: triceps, biceps, lats.

After the end of the workout, to restore muscle glycogen and additional insulin formation, you need to eat a sweet fruit or drink 200 ml of grape juice.

Video: How to lose weight on your own in the gym?

Weight gain program

weight gain exercises for skinny people

Rare skinny girls come to the gym for biceps. Most are concerned about the convex shape of the buttocks, elastic hips,. These places are the focus of training.

The sequence of exercises (there are seven of them) is as follows: on the press, lumbar, buttocks, legs, upper body.

Preference is given to working with free weights (barbell, dumbbells), not on simulators. In order to gain muscle mass, three training options are practiced, which can be alternated with two visits to the gym or performed three days a week. Warm up and stretch by default.

Option A

Twisting (on a Roman chair, incline bench, on the floor, on the upper block of your choice): 3/10-19 times;
Trunk tilts (back extension in the simulator,): 3/10-19 times;
Squats with a barbell (behind the shoulders and on the chest) or dumbbells: 6-12 squats in 4-5 sets (start with 2-3);
Push-ups (wide grip from the floor or on the simulator - chest press): 3-4 / 6-14 times;
Reduction of hands with dumbbells from a prone position on a horizontal plane (on the "butterfly" simulator, in a crossover): 3-4 / up to 15 times;
Pull-ups with a block to the chest or pull-ups behind the head with a wide grip: 4/8-15 times;
Pullover on straight arms (work with a cable in the upper block) or with dumbbells lying down: 3/12-15 times;

Option B

Raising the legs (in the hang, sitting in the simulator with emphasis on the elbows): 3/10-19 times;
Deadlift (forward bends with a barbell on the shoulders, classic with dumbbells): 4-5 / 8-15 times;
Lunges (with dumbbells, barbell, while walking): 4/8-15 times;
Barbell / dumbbell presses (from the chest, from behind the head while standing or sitting): 4/8-12 times;
Push-ups at the back of the bench: 4/10-15 times;
Bending the arms with dumbbells behind the head (French bench press) standing or sitting: 3-4 / 10-15 times;
Mahi arms to the sides from the hip to the horizontal (with dumbbells) 3/10-15 times;

Option C

Twisting lying on the floor with legs thrown over the "pedestal": 3/10-19 times;
Tilts on straight legs with dumbbells or a barbell on the shoulders (deadlift): 4/10-15 times;
Squats with two dumbbells or weight between the legs: 4-5 / 10-15 times;
Dumbbell (barbell) bench press lying or sitting in the simulator: 4-5 / 8-15 times;
Thrust of the lower (horizontal) block: 4/10-15 times;
Sitting vertical block pull alternately narrow and reverse grip: 4/10-15 times;
High thrust (lifting dumbbells / bar to the chin while standing): 3 / 10-15 times.

Under the condition of proper nutrition, in 2-2.5 months, stubborn ones build up to 4 kg of muscle.

For advanced girls

Warm up;
Twisting to the pelvis: 5-6 / max. number (before burning in the press area);
Hanging leg raises: 5-6/max. number;
Squats with a barbell (on both surfaces of the thigh, buttocks): 5/10-15 times;
Deadlift: 5/10-15 times;
Thrust of the upper block (on the muscles of the back): 5/10-15 times;
Bent Over Row: 5/10-15 reps;
Bench press, narrow grip (on arm muscles): 5/10-15 times;
Lifting the bar for biceps: 5/10-15 times;
Mahi dumbbells to the sides (on the shoulder girdle in a complex): 5/10-15 times;
Pulling the bar to the chin: 5 / 10-15 times.

For beginners

beginner program

The first month of training is the hardest. Still weak muscle tone, the cardiovascular system not prepared for sports loads, excess weight that interferes with exercise ... Therefore, the entry into the working mode is gradual, according to an adaptive scheme. So, on the first day they do one approach with a minute rest in between, in the second - two approaches and with a reduced pause for recovery up to 50 seconds. From the third day the program has been running without changes.

Cardio load (treadmill, elliptical trainer,) - 10 min.;
Warm-up with stretching - 10 minutes;
Hanging knee lifts on the horizontal bar: 3 / up to 20 times;
Leg extension and flexion at the knees while sitting and lying down: 3/10-12 times;
Women's barbell squats: 3 / up to 20 times;
Retraction of the leg back (on a bench, in a crossover, block simulator): 3 / up to 25 times;
Leg swings to the sides (with the cuff of the lower block attached): 3 / up to 25 times;
Hyperextension (emphasis under the hips): 3/10-15 times;
Pulldown of the vertical block to the chest (reverse grip): 2/10-12 times;
Classic dumbbell bench press or folding hands on a "butterfly": 3/10 times;
French bench press (dumbbell behind the head) sitting: 2/10-12 times;

After 12-15 workouts, they give rest to the muscles and recovery time up to 7 days.

Common mistakes newbies make at the gym.

Emphasis on legs and buttocks

strengthen buttocks and legs

Squat with weight on the shoulders (body bar, bar)- the best exercise for pumping legs and buttocks. The gluteal muscles work at the very bottom. When standing up, when the thighs become parallel to the floor, the quadriceps femoris muscles bear the load. Therefore, to jointly pump up the buttocks and thighs, deep squats with full extension are performed. Without weights: 3 / 20-25 reps, with free weights: 3 / 10-15 reps.

Lunges. They create the shape of the buttocks lunges forward. For circular fat burning, lunges back with alternating rise to a chair are useful. Without weight: 3/15 reps each with the left and right leg. With dumbbells or barbell 3/10.

Deadlift on straight legs (Romanian deadlift). With a flat bottom, exercise should be given special attention. It forms the back arch, develops the buttocks and develops the hamstrings. Without weights: 3/20-30 times. In the power version 3/10-15 times. If there are problems with the spine, the analogue is hyperextension.

Glute Bridge(tearing off the pelvis from the horizontal plane from the prone position). This is an isolation exercise for the buttocks. Without weights: 3/20-30 times. With a bar or barbell on the pelvic area: 3/10-15 times.

Split program for strong arms, shoulders, back

split program for advanced girls

Split programs are designed for girls who have been training for over two years. Split schemes are separate cyclically repeated workouts for muscle groups, separated by days.

The training begins with a visit to the cardio zone, followed by a warm-up approach to warm up the muscles.

Shoulder development:

standing french press: 3/10-12 times;
dumbbell bench press sitting on a bench with a back (grip from yourself): 3/10-12 times;
Arnold press (with rotation of the wrists): 3/10-12 times;
dumbbell pull to the chin: 3/10-12 times;
lifting dumbbells to the sides and in front of you: 3/10-12 times.

Back development (wide grip):

pull of the upper block to the chest and behind the head: 3/10-15 times;
pull-ups: 3/10-15 times;
bent over row: 3/10-15 reps.

Second day - development of hands

pull-ups with a reverse grip 3/10 times;
California bench press (with a turn of the elbow to the body): 3/10 times;
standing barbell curl: 3/10 times;
extension of arms while standing (on a cable simulator): 3/12 times.

The break between sets is extended - 2 minutes.

The main training time is 1 hour-1 hour 10 minutes.

Complete 3 day workout program

we connect the maximum number of muscles to work

Three times a week every other day is an optimized regimen for girls who work out in a fitness center or “gym”. The body needs to be given rest to recover, in addition, muscles grow precisely in a state of rest. The principle of the layout of exercises is based on the sequential loading of muscles. The choice of exercises is determined by their ability to involve as many of them as possible in the work.

Monday Tuesday)

Warm-up (any cardio equipment) 10-15 minutes.

On the muscular corset of the back:

Vertical block pull: 2-3/12 times, weight 10-15 kg.
Horizontal block pull: 2-3/10 times, weight 10 kg.

For chest muscles:

Breeding dumbbells lying down: 3/10 times, weight 3 kg.

For the relief of the hands:

Lifting dumbbells for biceps: 3/15 times, weight 3 kg.

To strengthen the upper and inner thighs:

Reduction of legs on the simulator: 2/20 times, weight 15-20 kg.
Leg extension on the simulator while sitting: 3/12 times, weight 10-15 kg.
Bending the legs on the simulator lying on the stomach: 3/15 times, weight 15 kg.

On the muscles of the lower back and buttocks:

Hyperextension: 3/12 times.

For abdominals:

Twisting: 2/12-15 times.
Warm up on a treadmill or elliptical trainer for 15 minutes.

Wednesday Thursday)

Warm up 10-15 minutes.

On the back:

Vertical block pull: 3/12 times, weight 10-15 kg

For back and arms:

Breeding dumbbells lying on the stomach: 3/10 times, weight 4 kg
Bench press in the simulator (bench press): 3/10 times. Start without weight.

On the shoulder girdle:

Dumbbell bench press from the shoulders up while sitting: 3/10 times, weight 3 kg

For thighs and buttocks:

Leg press (replacement of squats for problems with the spine): 3/10 times. Start without weight.
Plie squats (with a dumbbell between the legs): 3/15 times, weight 6 kg.
Lunges (squat "scissors" with dumbbells): 3/20 times, weight 3 kg.
Hyperextension: 3/12 times.
(twisting): 3/15 (2/12) times.
Warm up on a treadmill or (if you need to lose weight) up to 15 minutes.

Friday Saturday)

Warm up 10-15 minutes.
Vertical block pull: 2-3/10 times.
Horizontal block pull: 2-3/10 times.
Bench press in the Hammer simulator while sitting: 2/10 times.
Leg press with different leg position 3/10 reps.
Leg extension in the simulator: 3/12 times.
Bending the legs in the simulator: 3/15 times.
Straight-legged barbell row: 3/15 reps without weights.
Smith machine lunges or hyperextensions: 3/12 reps.
Twisting on a bench with an inclination down (on a fitball): 3/15 times.
Warm-up on a stationary bike or treadmill (if you need to lose weight): up to 15 minutes.

This program is designed for three months, then a new complex is selected.

How long to practice and when to expect results

When training in the gym, everyone pursues their own goal: to lose weight, gain weight, build muscle or increase endurance. Accordingly, the results have to be evaluated according to various criteria. For example, if you wanted to build muscle mass and increase strength, a centimeter tape will show the result, the scales and a mirror will reflect the process of losing weight. By following the schedule of classes and proper nutrition the effort expended will begin to pay off in 6-8 weeks.

Keep in mind that muscles develop in different ways. So, cubes on the stomach appear much later than the biceps on the arms. Many changes are generally difficult to notice quickly by eye. But patience and hard work will be rewarded. It happens that some exercises performed are chosen incorrectly and hinder the achievement of the expected result. Then you need to adjust the program and keep moving forward. Make training an integral part of your life and the result will come.