Split workouts in the gym for girls for definition

Author: Timko Ilya - master of the whole project and fitness trainer.
2013-04-27

Target of the workouts: definition or muscle gain

Objectives of the workouts:

1. Give muscles definition
2. Increase muscle mass
3. Reduce body fat

Methods of execution: supersets

Duration: approximately 2 months.

Difficulty: (heavy)

This plan is a modified version of the plan: Split workouts in the gym for girls. Its main difference is that all exercises are performed as supersets (two exercises under one number). This means you perform 1 set of dumbbell deadlifts for 8-12 repetitions, then immediately without resting, perform 1 set of hyperextensions for 10-15 repetitions. After that, you rest for about 2 minutes. Then, you repeat the entire process. This continues until you complete 3-4 sets. Then you move on to the next pair of exercises, targeting one muscle group. This makes the plan even more challenging.

In each session, you will train two muscle groups (not counting abs). Thus, during one workout, you will "target" only specific areas of your body rather than working on the whole body. Thanks to this, this plan can be used for both muscle gain and fat loss, provided that you already have sufficient training experience.

Some may rightly ask: "How can the same plan be used for completely opposite goals?" The answer is: "It all comes down to nutrition." If you eat to gain mass, you will gain mass. If you eat to lose weight, you will lose weight but still preserve your muscles.

If you are not entirely clear on what supersets are, you can read here. Each workout consists of 8 exercises performed as supersets and 3-4 sets per exercise. This makes the workouts relatively short. I believe that each session will take about 60 minutes. However, you should choose weights that are truly challenging for you.

If you are confident in your abilities, you can start with 4 sets right away. If not, begin with three.

Is it necessary to do cardio after such workouts? Again, if the goal is to lose weight, doing some cardio would be beneficial. About 20-30 minutes should suffice. If you are focused on gaining mass, it's better to skip it.

I acknowledge that many gyms can be quite crowded, which may hinder performing supersets. Therefore, if any equipment or machine is occupied, you can use alternatives. The main thing is that the two exercises within one superset should target the same muscle group.

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