Workout routine for girls «Supersets for Super Definition»

Author: Timko Ilya - master of the whole project and fitness trainer.
2014-09-11

Target of the workouts: definition or weight loss

Objectives of the workouts:

1. Burning fat
2. Developing muscular endurance
3. Detailed training of muscle groups

Methods of execution:

Duration: approximately 2 months.

Difficulty: (very heavy)

So, let me explain right away how this plan differs from my other superset plans.

1. Each superset consists of not two, but three exercises (3 exercises under one number). For example, you do 1 set of crunches on an inclined bench, then immediately without rest, do 1 set of barbell squats, and then immediately do 1 set of horizontal cable pulls. Then, you rest for 2-3 minutes. After that, you repeat this tri-set. This continues until you complete 3-4 sets. Then you move on to the next trio of exercises. This variation of supersets is called "tri-sets." This makes the workouts even more intense and challenging.

2. Each workout will target 3 muscle groups. Furthermore, in all three supersets, the sequence of these muscles is the same. This means that in all supersets (within one workout), you will be training the same muscles.

These nuances should make this plan extremely effective for burning fat and preserving muscle. What else is needed for definition? Well, perhaps just the right nutrition. You will find the menu under the plan.

However, beginners should not attempt this yet. Before moving on to these workouts, you need to master training with simpler supersets. As for everyone else, I invite you to review the program.

Next to each exercise is the approximate number of sets and repetitions. Each workout should take about 60-80 minutes. Rest between supersets is approximately 2 minutes. There is no rest within the superset. By the way, you can calculate how long your workouts should last here.

If your goal is more about losing weight overall rather than definition, you can add 15-20 minutes of cardio at the end of your workouts. But this only if you have enough energy left. If you're not planning to lose a lot of weight, then there's no need for cardio.

As in most of my plans for women, the focus here is on legs, glutes, back, and abs. There are no separate exercises for biceps; they will work during the exercises for the latissimus dorsi.

Choose a weight that makes the last repetitions difficult. It is permissible to slightly decrease the weights in the last sets. This depends on your level of strength endurance.

8000
9000
For the entire workout:
 
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8001
9001
For the entire workout:
 
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8002
9002
For the entire workout:
 
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