Glutes, chest, abs – workout routine

Author: Timko Ilya - master of the whole project and fitness trainer.
2011-09-13

Target of the workouts: mass gain

Objectives of the workouts:

1. General strengthening of the body.
2. Training of the aforementioned muscles.
3. Shaping the figure.

Methods of execution: separately

Duration: approximately 2 months.

Difficulty: (average)

During my time at the fitness club, I noticed that most women asked to focus specifically on the abdominals, glutes, and chest before their workouts. However, any qualified trainer will tell you that it is essential to include exercises for all muscle groups in your training. Therefore, when creating this program, I chose a balanced approach. The training program consists of two-thirds exercises for the aforementioned muscles and one-third exercises for all the others.

Will there be results? Ladies, if you train consistently without skipping sessions and don’t cut corners, you will notice the first visible effects within a month to a month and a half. This program is designed for 2 workouts per week, but if you would like to train 3 times a week, simply alternate these workouts.

This plan includes 5 exercises for the glutes, 4 for the abdominals, 3 for the chest, 3 for the back, 2 for the thighs, and 1 for the arms. As you can see, it’s not just about the glutes, abs, and chest. It's essential not to focus solely on these three muscle groups, as they don’t solely define your figure.

As usual, next to each exercise, I’ve indicated the approximate number of sets and repetitions for each exercise. It’s advisable to vary these numbers across different workouts within the ranges noted beside each exercise. You should aim to complete your workout within 1 hour and 10 minutes to 1 hour and 30 minutes.

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