- Women's Gym Training Plan: Week 1-4
- Women's Gym Training Plan: Week 5-8
- Women's Gym Training Plan: Week 9-12
The gym training plan is intended for advanced women who want to work on their figure even more and get rid of excess body fat. A professionally prepared training schedule is a guarantee of the proper distribution of effort to the level of training.
12-week training plan for the gym for advanced womenwas developed by Lukas Lobanowski, a talented specialist in the field of personal training, a world-renowned men's physique player, actor and model. The training plan is dedicated to women who want to reduce the level of body fat. It is divided into three parts to be performed in the following weeks.
Women's Gym Training Plan: Week 1-4
During the training cycle, weeks 1-4, exercise 8-12 repetitions per muscle group. This means that during one series you should perform no less than 8 repetitions and no more than 12. If we cannot perform 8 repetitions, then reduce the load, but if it is easy for us to perform 12 repetitions, increase the load so that we are in able to do a maximum of 12 repetitions.
Time to rest between sets: 1 minute
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Monday: upper batch A 3 sets of 8-12 repetitions |
Thursday: top batch A 3 sets of 8-12 repetitions |
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| Barbell Pressing on a Straight Bench | 3 x 8-12 | Push-ups on rails | 3 x 8-12 |
| Pulling up the barbell in the torso drop | 3 x 8-12 | Pull-up | 3 x 8-12 |
| Pressing dumbbells | 3 x 8-12 | Lifts to the sides with dumbbells | 3 x 8-12 |
| Straightening the triceps while lying down | 3 x 8-12 | Straightening the arms on the statement | 3 x 8-12 |
| Bending the arms with a barbell or dumbbells | 3 x 8-12 | Bending the arms on the lift | 3 x 8-12 |
| Tuesday: top batch B | Friday: top B | ||
| Squat | 3 x8-12 | Deadlift | 3 x 8-12 |
| Straight-legged deadlift | 3 x 8-12 | Press machine | 3 x 8-12 |
| Straightening legs while sitting | 3 x 8-12 | Lunges of legs | 3 x 8-12 |
| Lying leg bend | 3 x 8-12 | Raises on toes while sitting | 3 x 8-12 |
| Raises on toes while standing | 3 x 8-12 | Shrugs (shoulder raises) with dumbbells (optional) | 3 x 8-12 |
| Raising the legs while lying on the back to the so-called candles | 3 x 10-15 | Crunches on a slanting bench | 3 x 10-15 |
| Crunches on the ball | 3 x 10-15 | Straightening the torso | 3 x 10-15 |
Women's Gym Training Plan: Week 5-8
In weeks 5 to 8, perform repetitions for a given muscle group in the range of 6-8 repetitions. This means that if the weight is too heavy to perform 6 repetitions correctly, reduce the load. However, if we can do more than 8 repetitions, then we should increase the weight so that we are able to perform a maximum of 8 repetitions in the series.
Rest time between sets: 1.5 minutes.
Women's Gym Training Plan: Week 9-12
In weeks 9 to 12, exercise for between 4 to 6 repetitions in a series. This means that you cannot perform less than 4 or more than 6 repetitions in a series for a given muscle group. So if the weight is too heavy and we cannot do 4 repetitions, lower the load until we are able to do 4 repetitions correctly. However, if we can easily perform 6 repetitions, in this case we increase the load until we are able to perform 6 repetitions correctly.
Rest time between sets: 2 minutes.