Dumbbell and barbell workouts for girls for definition

Author: Timko Ilya - master of the whole project and fitness trainer.
2013-06-19

Target of the workouts: definition or muscle gain

Objectives of the workouts:

1. Shaping the body
2. Burning fat
3. Increasing muscle

Methods of execution: supersets

Duration:

font>approximately 2 months.

Difficulty: (above average)

Equipment:

• Dumbbells.
• Barbell.
• Stools instead of a bench, or the bench itself.
• Barbell stands (not mandatory).

This workout program is designed for training at home. You should have adjustable dumbbells (preferably up to 15 kg) and a barbell (approximately up to 30 kg). If you don’t have a barbell, you can replace exercises with it using dumbbells by utilizing the "analog" button.

This plan is primarily suitable for women who don’t have a lot of excess weight but are not significantly underweight either, meaning their weight is close to normal (+/- 5 kg). However, their body shape may leave something to be desired. This complex consists of 4 workouts, all structured into supersets (two exercises under one number). The order of execution is as follows: perform one set of the first exercise + one set of the second exercise, then rest. After that, repeat for 3 more sets and then move on to the next superset. For more details about supersets, read here.

A superset consists of two exercises listed under one number. For example, you perform 1 set of crunches on the floor, then immediately, without resting, do 1 set of seated leg raises. Then rest for approximately 2-3 minutes and repeat everything again until you have performed 4 sets. Then you move on to the next pair of exercises. Each superset targets the same muscle group. In each workout, you will train 2-3 muscle groups. This approach makes the program not only high-intensity but also greatly fatigues the working muscles.

The workouts are quite short, lasting about 50 minutes. Desired training days are: Monday, Tuesday, Thursday, and Friday. However, this is not crucial, and you can adjust the days to fit your schedule.

Thus, this is my first plan for women at home, which consists entirely of supersets. The fact is that split training methods are becoming quite simple for some, while circuit methods are still quite challenging. In this case, supersets are exactly what you need.

Cardio enthusiasts can additionally treat themselves to cardio after the main workout. This can be any cardio machine, jumping rope, or regular running. About 20 minutes is sufficient, but this is not a mandatory element.

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