Every day training program for girls at home and in the gym. A set of exercises for weight loss and weight gain

Each person needs to select a training program individually. It can be designed to work out different muscle groups, for 3 days a week or for every day. It depends on the goal and the state of health.

How to train properly every day to avoid overwork

Overwork occurs when the muscles of the body cannot recover from prolonged and frequent physical exertion. They simply do not have enough time for this. You need to develop an individual program, and then distribute the training to several muscle groups for each day.Each group needs a rest of at least 2 days. Complex workouts that target all muscle groups cannot be performed more than 3 times a week. It is also worth paying attention to the capabilities of the body. Beginners are strongly discouraged from rushing to extremes, taking heavy dumbbells, or running for half an hour on a treadmill in the early days.

Before visiting the gym, it is advisable to check your health status and consult a professional.

Workout program for the week

Monday: chest and triceps

Monday's workout will consist of 3 exercises that target the chest and triceps muscles:

1. Standard push-ups (from the floor) - you need to lie on the mat with your feet and palms apart at shoulder level. Girls need to do 2 runs 12 times, while men are recommended to increase the load and do 3 runs 17-20 times.
2. Bench Press - This exercise works well for the triceps when the bar is held in a narrow grip. For a full-fledged workout, you need to do 2 runs 8 times.
3. Extension of arms with dumbbells in an incline is an isolating exercise that should be performed in 2 sets of 13 times.

The entire workout will take no more than 35 minutes. Before exercising, you need to do a little warm-up.

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Tuesday: emphasis on the back and biceps

To work out the muscles of the back and biceps, it is necessary to focus on the following exercises:

1. Pull-ups. As a lightweight option, you can make the thrust of the upper block. An important point is that the exercise must be performed to the chest. The optimal amount of this type of load is 3 passes 13-25 times. It should be borne in mind that girls are not recommended to work with a lot of weight. For beginners, it is recommended to take a weight of 5-10 kg.
2. Horizontal block thrust. In this exercise, the main quality of performance: the legs should be located clearly at shoulder distance, and the pull itself must be done to the belt. The number of executions is 3 x 13-18 times.
3. To work out the biceps, you should do barbell lifting exercise (you can take dumbbells) 3 sets of 12 times.

Wednesday: arms and neck

Exercises aimed at stressing the arms and neck are important, but they must be done carefully. Sudden movements can cause pinching of the nerves in the neck, muscle strain, and vertebral injury.

The training program for every day should include standard exercises for working out the cervicobrachial region:

1. Circular head rotation - exercise is a fairly important part of the warm-up. It should be performed at least 2 minutes.
2. Weighted head tilts. As an additional load, you can use your own strength of the hands - you need to connect them into a lock, and then put them to the back of the head. Hands will lightly press on the back of the head, while the head itself should be raised to its original position. Instead of hands, you can take a light disc off the bar. In this case, head bends should be done while lying on a bench.

Basic exercises are suitable for working out the hands:

1. Dumbbell curls - three sets of 14 reps.
2. Hammer curls of arms with a weighting agent - 3 sets of 14 times.

Thursday: focus on quads and hamstrings

On the fourth day of the training program, it is necessary to focus on the work of the quadriceps and hamstrings. Experts do not recommend loading them every day. Even if the work of these muscles provides a rapid burning of calories.

For biceps training, exercises are built:

1. Squats - 4 visits 4 times. In this case, the legs should be spread wider than the shoulders, and the back during squats should be straight and slightly tilted.
2. Classic squat with arms extended. To enhance the effect, you should take 3 kg dumbbells. In total, you need to do 20 squats.

To load the quadriceps, you must perform the following exercises:

1. Leg press - 13 times. To enhance the work of the muscles, it is recommended to put your legs narrower.
2. Squats with the Smith Machine - 2 sets of 12 times.
3. Standard lunges - 17 times on one leg.

Friday: shoulder and calf support

The shoulders and calves are an important part of a beautiful body, and exercises aimed at their development are described below:

1. Walking stairs with weights - 4 minutes.
2. Squats with emphasis on socks 28 times. The exercise should be done at a slow pace. The main thing in the exercise is technique, not quantity.
3. Raise on toes, in a standing position - 15-25 times.

The shoulders use the following exercises:

1. Barbell pull (necessarily to the chin) - 5 times. In this case, the elbows should be turned to the sides when lifting the barbell.
2. You can develop shoulder muscles by lifting dumbbells directly in front of you. It is necessary to perform actions in three sets of 8 times.
3. Breeding hands with weight - 10 times. As a weight, women need to take dumbbells up to 5 kg, men - up to 15 kg.

Saturday: focus on cardio

Do cardio at least once a week. This workout is recommended not only for those who want to support the work of the heart, but also for those who want to lose weight quickly. This type of exercise develops endurance well and can be used as a light warm-up before strength exercises. You don't have to go to the gym for cardio.

It is quite possible to do cardio training at home, performing the following exercises in a circle:

1. Burpee. To do this, you need to get up, then sit down, get into the bar and push up. After that, quickly return to the starting position. Number - 15 times.
2. Running in the bar. The starting position of the exercise is the plank. To do this, you need to rest your forearms on the mat and stretch your legs. In this case, it is necessary to check that the angle at the elbow joint is straight, and the shoulders are exactly above the elbow joint. Then slightly pull the body up and stretch the knee towards the chest. And after that we return to the starting position. The ideal exercise time is considered to be 100-120 seconds.
3. Forward lunges with jumping up... The knee should not touch the floor, and the jump should be as high as possible. You need to repeat the jumps 28 times.
4. Jumping with legs apart - minute. At the same time, jumping out aimed to tighten the buttocks on the inner side of the thigh and press.
5. Elbow plank with leg up - 1 minute. The lower back in this exercise should be straight.

These exercises must be performed in a circle. The optimal time for performing cardio is 40 minutes. For beginners, 20 minutes is enough.

Sunday: Comprehensive Workout

Comprehensive training is aimed at stressing all muscle groups:

1. Squats - 2 visits 6 times. The bar should be removed using the work of the legs, not the shoulders, and it is necessary to squat so that the hip joint is below the level of the knees. The lower the squat, the higher the effectiveness of the exercise.
2. Pull-ups - 2 times 10 repetitions, slowly without jerking. The lighter version provides for horizontal pull-ups. The lower the bar, the more difficult it will be to perform. This exercise works the trapezius muscles.
3. Row to the chest in the upper block - 4 visits 17 times. The exercise is aimed at developing the muscles of the back, as well as working the muscles of the elbow and shoulder joints. The wider the grip is used, the more the back muscles work, as well as the shorter the range of execution.
4. Leg press - 2 visits 13 times. Exercise accentuates the front of the thighs - quadriceps, as well as the buttocks and hamstrings. The amplitude of the discharge should be as large as possible.
5. Dumbbell forward lunges - 17 times. To do this, place your feet wide enough with the toe of your front foot angled slightly inward to maintain balance.

The goal is to lose weight

Every day program for girls at home

To lose weight, girls need, in addition to proper nutrition, to develop a program of comprehensive activities. The training program for every day consists of not only basic, but also isolating exercises. At the same time, all the energy should not go down to strength training alone, because at least once a week it is necessary to attend cardio training.

Monday:

1. Plie squats - 5 sets of 13 reps. To complete it, you need to take a dumbbell in your hands, spread your legs wider than shoulder width apart, with socks out. You need to sit deep enough so that the angle is less than 90 °.
2. Forward lunges - train the quads well. Must be done 32 times.
3. Twisting on the abdominal muscles - 18 times. In addition to the press, the front of the thigh is involved.

Tuesday:

1. Push-ups with arms wide apart - two sets of 13 reps.
2. Deep squats - 18-25 times.
3. Plank - 30 seconds.
4. Press - 20-25 times.

Wednesday:

1. Bulgarian lunges - 3 passes 13 times.
2. Glute Bridge - 26 reps
3. Plie Squats - Three sets of 13 reps.
4. Burpee - 24 reps

Thursday:

1. Squats - 24.
2. Side Press - 3 sets of 13 crunches.
3. Stance in punk - 35 seconds.

Friday:

1. Press crunches - 3 sets of 14 reps.
2. "Fire hydrant" - 2 calls 13 times.
3. Pull-ups on the horizontal bar - 30.
4. Plank - 20.

Saturday:

1. Burpee - a minute.
2. Push-ups from the floor - 22 times.
3. Jumping rope - minute.
4. Plank - 30 seconds.

Sunday:

1. Glute bridge - 2 approaches 17.
2. Jumping rope - 30 seconds.
3. Plie - 18 times.
4. Running in place - 150 seconds.

Slimming complex in the gym for every day

The training program is scheduled for every day. It is not advisable to swap the days of classes, exercises on your own. It is better to coordinate changes in the program with the trainer.

Monday:

1. Half an hour on the treadmill.
2. Jumping on the spot - 3 min.
3. Upper block pull - 26.
4. 15-20 minutes lessons on the orbit track.

Tuesday:

1. 15 minutes. a bike.
2. 18 minutes on the treadmill.
3. 20 minutes. stepper.

Wednesday:

1. 12 minutes aerobics.
2. Seated French press - 3 sets of 14.
3. Forward lunges with weights - 16 each.
4. A third of an hour of treadmill.

Thursday:

1. 8 minutes stepper.
2. Pull-ups - 19-24.
3. Draft to the shoulders for the head - 24.

Friday:

1. 10 min. on a rowing machine.
2. 18 minutes stepper.
3. 25 minutes brisk walking on a treadmill.

Saturday:

1. 14 minutes on the orbit track.
2. Hyperextension - 2 sets of 14.
3. Half an hour by bike.

Sunday:

1. 34 minutes on the treadmill.
2. 26 minutes orbitrek.

The goal is to gain mass

Mass gain exercises for girls at home

1 day:

1. Knee Squats - 3 sets of 14 reps
2. "Corner" - 3 sets of 13 reps.
3. Calf Raises - 32 reps
4. "Roman Deadlift" - 4 sets of 8 reps.

2nd day:

1. Push-ups - 3 sets of 7 reps.
2. Forward lunges - 2 sets of 9 reps.
3. "Corner" - 4 sets of 4 reps.
4. Press - 32.

Day 3:

1. Fire Tap - 2 sets of 13 reps per leg.
2. "Corner" - 3 to 7.
3. Push-ups - 4 sets of 7.
4. Plie - 2 sets of 23 reps.

Gym Mass Gain Workout Program

You can also develop your muscles in the gym.

1 workout:

1. Wide grip pull-ups - Four sets of 7 reps are needed.
2. Press - 4 sets of 8. It is recommended to perform on a bench.
3. Barbell lifts - 3 sets of 10 times.
4. "Roman Deadlift" - 5 sets of 6 reps.

2 workout:

1. Machine hyperextension - 3 sets of 6 reps.
2. Forward lunges - 2 sets of 7 repetitions on each leg. It is advisable to additionally pick up dumbbells.
3. Press - 3 sets of 15 lifts.

3 workout:

1. Row to the belt on the block - 3 sets of 13 times.
2. French bench press - 4 sets of 12 rubles.
3. Dilution of hands with weighting - 3 sets of 13 r. Weighting can be a fitness elastic band, and dumbbells.
4. Pull-ups - 2 to 23 reps. The exercise is considered more effective when performed with a reverse grip.

Slimming program for 5 days

To lose weight quickly, a balanced diet is usually enough. But active training will only speed up the process of losing weight. Weight loss workouts are required to consist of cardio exercises.

Day 1:

1. 5 minutes. aerobics.
2. Rows for the head - 3 sets of 14 reps. Instead of rest, preferably two minutes. on a bike.
3. Squats - 2 sets of 13 times. Professionals need to take the barbell.
4. 24 minutes on the treadmill.

Day 2:

1. 23 minutes on a bike.
2. Dumbbell press sitting on a bench - 2 sets of 20-25 rubles.
3. 17 minutes on the treadmill. If there are joint problems, it is advisable to replace jogging with brisk walking. You should also purchase quality footwear.

Day 3:

1. 25 minutes on the orbit track.
2. Jumping rope - 10 min.
3. Burpee - 3 sets of 18 reps.
4. Half an hour by bike.

Day 4:

1. 16 minutes aerobics.
2. Hyperextension - 32 reps
3. Side press on the bench - 2 sets of 17 rubles.
4. Half an hour on the orbit track.

Day 5:

1. 18 minutes on the treadmill.
2. Squats - 17 reps For correct performance, it is recommended to squat on a Smith machine.
3. Leg press - 3 sets of 16.
4. 23 minutes on a bike.

Complex for gaining mass for 4 days

For active muscle growth, it is enough to go to the gym 4 days a week.

1 day:

1. Row of the upper block - 4 sets of 13. Must be performed in a wide grip, and the back should be slightly bent forward.
2. Pull-ups - 18 times. Legs should be bent at the knees and crossed. It is advisable to reach out not to the chin or chest, but to the collarbone.
3. Horizontal hyperextension - 19 reps

2nd day:

1. Regular barbell press - 13 reps. The back should not be arched, and the grip should be wide.
2. Push-ups - 24 reps Can be done with both narrow and wide grip.
3. Hanging leg raises - 32 reps
4. Breeding dumbbells on a bench - 3 sets of 13 reps.

Day 3:

1. Forward lunges - 13 reps per leg.
2. Leg press - 36 times. Feet shoulder width apart, toes pointing out. When lowering, the knee goes in the direction of the toe.
3. Machine Leg Extension - 34 reps
4. Plie - 26 reps.

Day 4:

1. Hammer curls - 2 sets of 18 reps Biceps works.
2. Bench press - 18.
3. Magicians with dumbbells to the sides - Not only the middle delta works, but also the trapezoid. Raise your arms just above the elbow.

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Pro tips: how to improve your workout efficiency

To improve the efficiency of your workout, you need to follow a few general guidelines:

1. The transition to proper nutrition. The body needs a sufficient amount of proteins, carbohydrates and fats.Fats or carbohydrates cannot be completely eliminated from the diet. Nutrition should be balanced, and training should not be carried out on an empty stomach.
2. Rest between exercises... The optimal time for rest is considered to be from 0.5 to 2 minutes. During this time, the pulse will recover, and the muscles will tone up.
3. Don't forget about the quality of your shoes. Just an hour of cardio every day in the wrong shoes can lead to flat feet. In this case, sufficient blood circulation in the legs is considered important.
4. Drink more than 2 liters of purified water per day... Sometimes you can drink unsweetened green tea. The rest is not useful.
5. Make your workouts regular at the same time... So the body will quickly adapt to stress.
6. Alternate strength and cardio workouts. They should complement each other. Instead of resting between repetitions of strength exercises, preferably 2 minutes. work out on a treadmill.

To achieve this goal, you must adhere to proper nutrition and attend all the workouts according to the program every day. Then they will be more effective.

Video of the training program for girls for every day at home or in the gym

Workouts for every day at home:

Training program in the gym: