Women's workout routine «three in one»

Author: Timko Ilya - master of the whole project and fitness trainer.
2014-10-18

Target of the workouts: definition

Objectives of the workouts:

1. Slight fat burning
2. Minor muscle growth
3. Detailed training of muscle groups

Methods of execution: separately, supersets, in a circle

Duration: approximately 2 months.

Difficulty: (above average)

This complex is called "three in one" because it combines 3 training methods: split, supersets, and circuit. It is what you might call a "training assortment." This means that your first workout is performed using the split method, the second with supersets, and the third in a circuit format.

A superset consists of two exercises under one number. For example, you perform 1 set of lat pulldowns, then immediately without resting, do 1 set of horizontal cable rows. After that, rest for about 2 minutes and repeat everything. Continue until you complete 3-4 sets. Then you move on to the next pair of exercises. The circuit method means you perform all 10 exercises in one set one after the other without resting. After that, you rest and repeat everything, moving on to the next round.

What is the beauty of this approach? The main advantage is variety. People often get bored with training in the same mode. It doesn’t matter what method they are using—performing the same method can become quite dull. This assortment makes your workouts three times more varied.

What are these workouts aimed at? In general, their primary goal is definition. The first workout using the split method focuses on mass increase, as it provides targeted loading on the lower body. In the second workout, you will work on the upper body using supersets. In the third workout, you will train the entire body in a circuit, focusing on weight loss.

Thus, the overall effect will be definition. This means slight muscle gain or slight weight loss (3-5 kg in either direction) depending on your nutrition.

The first workout should last approximately 1 hour and 30 minutes. Alternate seated and standing calf raises each week: one week seated, the next week standing. Rest between sets is 2-3 minutes, depending on the difficulty of the exercise.

The second workout should take about 1 hour and 10 to 20 minutes. The rest between supersets is 2 minutes. If you are experienced enough, you can start with 4 sets for each exercise right away.

The third workout lasts about 1 hour to 1 hour and 10 minutes. Aim for 4 rounds. Later, if desired, you can increase the number of rounds to 5. Rest between rounds is approximately 4-5 minutes, or until you catch your breath. Before starting the workout, prepare all your exercises in advance!

In general, this plan is designed for 3 workouts per week. However, you can manage with 2 workouts per week by simply alternating them. As for training more than 3 times a week, it is not advisable with this plan, as the muscles will not have enough time to recover. If you want to lose weight, you can supplement these workouts with cardio 1-2 times a week on your off days, but it's not necessary. For slight muscle gain, I don't see the point in more frequent workouts.

By the way, I have never seen anyone train like this, so consider this complex experimental! Next to each exercise, the number of sets and repetitions is indicated. Don't forget to do a warm-up before the workout. Good luck!

8000
9000
For the entire workout:
 
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8001
9001
For the entire workout:
 
9e8cd612828fdc6bfcdbebf303bd70b6 a6lbExXS7OY

8002
9002
For the entire workout:
 
2d5a8edca1772fbd31866845e36baabb bZtc6OLbXm0