For people who regularly train in the gym, a 6-week training plan was developed by a personal trainer. Try a training plan for intermediate women who want to work on losing weight.
Strength training plan for intermediate women , reducing the level of adipose tissue, was developed by Paweł Żelazowski, an experienced personal trainer and bodyfitness athlete.
The presented training plan should be performed for a maximum of 6 weeks. It consists of two separate programs that must be run alternately. Each program includes exercises that we perform in series. Breaks between sets should be about 60-90 seconds.
We use the load progression method, i.e. each successive series is performed with a greater load than the previous one. We always make the first series with a light load. Three training days are recommended. The fourth day should be devoted to longer aerobic training and longer stretching.
Remember that each workout should be preceded by a warm-up and dynamic stretching, ending with static stretching, supplemented with regeneration and a proper diet.
The presented training plan for women attending the gym is an exemplary plan for a he althy person in an intermediate form. Consultation with a specialist will additionally allow you to adjust the plan to individual he alth problems and possible body disproportions.
Women's Training Plan - Part I
| PROGRAM I | |
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Wide squats with a medicine ball forward | 3 x 15/12/10 repetitions |
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Pulling the machine handles horizontally to the tummy | 3 x 15/12/10 repetitions |
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Pressing on the machine while sitting | 3 x 15/12/10 repetitions |
|
Side raises in a standing position (with dumbbells) |
3 x12/15/10 repetitions |
|
Straightening the forearms with the upper lift bar while standing | 3 x 15/12/10 repetitions |
|
Standing lower pulley bending | 3 x 15/12/10 repetitions |
|
Short-circuits (pocket knives) sitting on a straight bench | 3 x 15/12/10 repetitions |
Women's Training Plan - Part II
| PROGRAM II | |
|
Sit-ups | 4 x 15/12/10 repetitions |
|
Pulling the bar from the pulley with a narrow grip to the chest while sitting | 3 x 15/12/10 repetitions |
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Pressing dumbbells on a slanting bench | 3 x 15/12/10 repetitions |
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Pulling up dumbbells to the chin in a standing position | 3 x 15/12/10 repetitions |
|
Straightening the forearm backwards in the torso drop | 3 x 15/12/10 repetitions |
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Bending the forearms with one-handed dumbbells | 3 x 12/12/10 repetitions |
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Raise the legs up while lying on the back | 3 x 20 repetitions |
Training tips:
- After each training session, remember to exercise for 30 minutes on the treadmill.
- Your heart rate should be kept in the range of 65-75% of your maximum capacity.
- Increase your treadmill training time by 5 minutes each week.