Gym exercise program for girls for weight loss and muscle building

Girls who want to have a beautiful and slim figure should know that there are special exercise programs for girls designed for the gym. Gym training can transform your body.

The need to warm up and stretch

The term “warm-up” describes a series of light, low-level movements and activities, such as walking and jogging in place. The main goal of the pre-workout warm-up is to gradually prepare the body for the selected exercises.

Stretching is done to increase joint mobility and flexibility. If you constantly do muscle stretching exercises, you can improve their elasticity and tone them.

Doing a pre-workout warm-up in the gym for girls is important in many ways. A good exercise program allows you to gradually increase your heart rate, accelerate blood circulation in your muscles, tendons and ligaments, and prepare you mentally for your workout.

How to distribute the load across all muscle groups

Advanced athletes know that you cannot pump all muscle groups every workout, because muscles take time to recover, and for this you need to create a training program so that the muscles have time to rest. These forms of training have shown positive results.

With a split workout, one muscle group is trained once a week. In one workout, you can qualitatively load 2 or even 3 muscle groups. But after such a load, they need to rest for several days.

A full body workout ideal for beginners. The whole body workout mode trains all major muscles of the chest, back, arms, hamstrings and abs. The complex includes exercises that involve several muscle groups at once, and the load is evenly distributed.

Methods for dosing loads on all muscle groups:

• decrease or increase in the number of replays;
• modification of the amplitude;
• decrease or increase in speed, pace;
• increasing or decreasing the distance of movement;
• the use of an additional weight load;
• simplification or complication of the initial and final provisions;
• change of muscle work mode;
• modification of the respiratory rhythm. When playing exercises, breathing should be rhythmic, without delays.

Difficult exercises consume a lot of energy, burn more calories, but they also overload the muscles.

Basic exercise program for beginners

The basic version of the gym exercise program for girls is designed to strengthen the functional base of the body. It is necessary to master the technique of performing the entire set of exercises, and only after that it is possible to devote training to a set of muscle mass and strength endurance.

Often beginners make a mistake - they perform exercises with a small weight a large number of times (30 or more), the total tonnage is solid.However, working with small weights is not very effective for gaining muscle mass.

The recommended rest period between sets should be 30-90 seconds, do not rest too long, as this can negate all efforts.

Sample workout for beginners:

Tuesday.

1. Jogging, treadmill (1 set, 5-10 minutes).
2. Triceps on the block - 2 sets.
3. Extension of the limbs on the simulator - 4 sets.
4. Butterfly (1 complex).
5. Press (1 complex)
6. Deadlift - 3 sets.

Thursday.

1. Straight Leg Row - 2 sets.
2. Bent Over Row - 3 sets
3. Barbell Squat - 4 sets
4. Bicycle (22 minutes).
5. Press (1 set).

The exercise program in the gym may well become the main one for girls who want to find a healthy and fit figure. You need to do this program for at least two months, after which you should evaluate the dynamics of weight gain. If the growth is not bad, you can continue to study the program.

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Step-by-step weight loss program for a week

The following is a rough workout plan from Monday to Sunday that will help you lose weight. All you need to do is eat a healthy diet and do the entire exercise consistently.

1 day:

• Squats - 15 reps
• Dumbbell Bench Press - 12 reps
• Plank. It is necessary to hold the body upright for 30 seconds - 10 reps.
• Jumping rope for 7 minutes.

2nd day:

• Squats - 2 sets of 15 reps.
• Dumbbell reduction in a standing position - 6 sets of 10 times.
• Press - 3 sets of 19 times.
• Running - 1 set of 5 minutes.

Day 3:

• Simple push-ups - 1 set.
• Lying support - 1 set of exercises.
• Lifting dumbbells on toes - 2 sets of 14 times.
• Biceps with dumbbells - 1 set.

Day 4:

• Jogging on a treadmill (10 minutes).
• Deadlift - 1 set.
• Pullover - 6 sets of 2 times.
• Jumping rope for 7-10 minutes.

Day 5:

• Laying lying down - 1 set.
• Extension on the simulator - 1 set.
• Lifting dumbbells on toes - 4 sets of 17 times.
• Push-ups from the floor - 1 set.
• Exercises for the press on the simulator - 2 sets of 12 times.

Day 6:

• Plank - 40 seconds - 12 reps
• Bar Squats - 2 sets.
• Crossover Curl - 3 sets of 7 reps.
• Press - 3 sets of 19 times.

Day 7:

• Jumping rope for 22 minutes.
• Dumbbell Squats - 6 sets of 9 reps.
• Pullover - 4 sets of 7 reps.
• Press - 4 complexes.

There are 65 seconds of rest between each session.

Complex for muscle relief

The exercise program in the gym for girls who want to create a sculpted body is aimed at working out all muscle groups.

Muscles gain relief when the muscle fibers themselves become larger due to mechanical stress (for example, this is the stress that occurs when lifting heavy weights for several repetitions). Therefore, training programs for muscle definition include exercises that help accelerate the growth of muscle fibers.

1. Monday - Walk for 50–70 minutes.
2. Tuesday - gym classes. A number of exercises are performed: press of dumbbells, flexion and extension of arms on the simulator, exercises for the press in the simulator, jumping rope.
3. Wednesday - bike ride for 60–90 minutes.
4. Thursday - abdominal exercises on simulators and a standing pullover (4 trips 8 times).
5. Friday - repetition of exercises in the gym with lifting weights.
6. Saturday - cardio workout (running on a treadmill).
7. Sunday - Swimming in the pool for 20 minutes.

The muscles will acquire the desired relief if the exercise technique is followed.

Muscle Tone Program

This type of program offers 3 basic lessons per week. Before starting exercise, you need to warm up and warm up your muscles.

First day:

• Stepping onto the platform - 4 approaches 30 times.
• Overextension - 2 sets of 24 times.
• Weighted spin - 3 sets of 23 times.
• Butterfly - 1 complex.
• Exercises for pumping biceps - 4 sets of 24 times.
• Triceps Extension - 4 sets of 23 reps.

Second day:

• Rotation of the shoulders with a bar on the shoulders - 2 complexes.
• Butterfly - 4 sets of 23 reps.
• Barbell (pull) - 4 sets of 26 times.
• Lifting dumbbells - 6 sets of 13 times.
• Run on a treadmill for 9 to 13 minutes.

The third day:

• Butterfly - 4 sets of 26 reps.
• Running on the spot - 2 sets of 8 minutes.
• Run on a treadmill for 15-17 minutes.
• Exercise bike - 4 sets of 3 minutes.
• Cravings for the pectoral muscles - 3 sets of 17 times.

Complex with an emphasis on the legs and buttocks

An exercise program in the gym for girls with an emphasis on the legs, if properly designed, will help to achieve high results.

The most effective set of leg exercises:

• Leading the leg back with the simulator - 4 sets of 11 times.
• Deadlift - 4 sets of 11 times.
• Bar Squat - 6 sets of 14 reps.
• Leg Press - 5 sets of 9 reps.
• Reverse Grip Row - 3 sets of 13 reps.

A set of exercises with an emphasis on the buttocks:

• Twisting the oblique muscles - 4 sets of 7 times.
• Dumbbell lunges - 1 set.
• Shrugs behind the back - 2 sets of 6 times.
• Glute bridge - 1 complex.

The secret of perfect relief is properly pumped muscles and the absence of a fat layer. When choosing exercises in the gym for the press, you need to remember that all sections of the abdominal muscles must work.

Sample exercise program:

• Lower block inclinations - 2 sets of 18 times.
• Rolls in multi-station - 5 sets of 11 times.
• Twisting the abdominal region. Weighted Waist Turn - 3 sets of 15 reps.
• Pullover - 4 sets of 19 reps.
• Exercises for the press on the bar - 4 sets of 18 times.

Another good way to build muscle is through cardio push-ups.

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Split program for back, arms, shoulders

The split program should be mastered after 6 months of training in the gym. This program is able to work out muscles well and is suitable for those girls who cannot often visit the gym.

Approximate set of exercises:

1 day. Workout of the legs and abdominal muscles.

• Wide vertical pull 28 times.
• Weighted squats - 24 times.
• Leg press with wide leg space - 15 times.
• Twisting on a Roman bench - 28 times.
• With an emphasis on the elbows, raising the limbs - 29 times.

Day 2. Chest and triceps training.

• Dumbbell Exercises - 4 sets of 11 reps.
• Butterfly - 14 times in 3 sets.
• Flexion of the arms on the simulator - 1 approach, 20 times.
• Seated press (with dumbbells) - 2 sets of 17 times.
• Exercises on the bar - 3 sets of 12 reps.

Circular training

Circuit training allows you to reduce the number of sessions in the gym, helping to increase muscle endurance. There is nothing wrong with doing circular muscle exercises a couple of times a week. By combining different types of exercises, you can find the ideal circuit training scheme.

Here's an example of a circuit training.

Monday Thursday:

• Jumping in place and swinging the press - 39 times, 3 sets each. Classes alternate.
• Squat-Hack - 16 times.
• Abdominal Exercises - 5 sets of 11 times.
• The pull-ups and push-ups are simple - 5 sets 21 times. The exercises alternate: an odd circle - pull-ups, an even circle - push-ups.

Tuesday-Saturday:

• Ab exercises on the Roman bench and ab exercises using the simulator - 29 times in two sets, alternating between themselves after every 5 rounds.
• Bench press, squats with dumbbells - 2 sets of 20 times. Exercises alternate: 1st and 3rd circle - squats, 2nd and 4th circle - dumbbell press.
• Rise on a chair and lunges. 4 circles of exercises are performed.

Training program for a month

This four week workout routine for girls was designed to help you shape your body and boost your metabolism.Gradually increase the intensity each week to improve results and avoid injury.

Any exercise program for girls should be tailored individually. Gym classes should include a preparatory period that lasts at least 3 weeks.

During menstruation, girls should give up exercises for pumping the abdominal muscles and reduce the workout load. For best results, you need to consume a healthy, low-carb diet with a preference for protein foods.

Video training programs for pumping muscles

The real experience of a girl in gaining muscle mass, all the subtleties and secrets:

Mass-gaining workout for the buttocks and abs: