Malin Bjork – Workout Program- Gym

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In this training program you will learn everything you need to know about strength training. Whether it is to burn fat or gain muscle mass. Often you want to lose fat while building muscles. It can be done with regular training in conjunction with a good diet, but it takes longer time to build muscle at a calorie deficit. But you will get a higher metabolism and your body will burn more calories per day if you gain muscle mass, and you can easily lose weight. So strength training is a good exercise if you want to burn fat, get stronger and you will also get a better posture.

             

But you can definitely lose weight with only cardio. The most important thing is to find the type of exercise you enjoy and like doing. But in this program, it´s about strength training.

         

You will lower down in the program take part of many good and effective exercises for all muscle groups and how to plan your training schedule and what you should consider about your training.

             

     

 

               

Here is a list on things that is important to consider when you workout and how you achieve certain goals.

• Exercise at least 3 times a week for best results

• It is not the length of your workout that affect the results, it is the intensity and how hard you exercise

• The number of repetitions can affect your results: 1-6 reps = strength, 6-12 reps = volume and 12-15+ reps = stamina.

• Have a variety in your training, with variety I mean - different reps so you train strength, volume and stamina in the muscles. Also, vary the exercises regularly so your muscles don´t get used to the workout you are doing. It is when the muscles become shocked that you will develop and get results.

• If you decide to do 12 reps in an exercise, then it's maximum 12 reps you will handle for best results. If you can handle more reps, take higher weights.

• Most important of all, perform all the exercises controlled and with the right technique to avoid injury. Start with lighter weights if you are a beginner and focus on technique. Youtube has many great videos on technique on every exercises.

• The default position for most exercises is that you should stand with yout knees slightly bent with feet pointing slightly outward, bend your knees pointing to your little toe in those exercises that require that, always keep a strong core and having your shoulders down and neutral.

• Work through all the muscle groups at least once a week with at least 48h recovery until you train that muscle group again. If you want to develop extra in any particular muscle group, try to workout that muscle group 2-3 times a week with rest in between. If you only have time to train every muscle group once per week, make sure that you train hard and intense, which requires a longer recovery and gives better results.  

   

”A year from now you will wish you had started today”

 

               

Below you will take part of many good and effective exercises. You don´t need to do all of these exercises to get results, but it´s recommend to do 2-4 different exercises per muscle group in your workouts. The back and legs usually require more exercises because it is the major muscle groups. Base exercises are good to have in your workouts to access multiple muscles in one exercise. Base exercises are:

   

• Deadlift = practicing mainly hamstrings + lumbar

 

• Squats = Legs and Butt

 

• Military Press = Shoulders

 

• Bench press = Chest

             

Further down in the program, you will see examples of training program you can follow to build muscle and get bigger, or losing fat mass and become tighter. It is the same exercises you need to do but if you want to get bigger, it´s the diet that determines that and it´s recommend to train 4-5 times a week and lie on a calorie excess.

     

Those exercises that are starred are my personal favorites and that I often perform in the gym

   

 

Abs and core exercises Exercise

Illustration

Training focus

Exercise data Description

TRX Oblique Crunch

    TRX Pike

Do as many as you can. Vary with TRX Pike and TRX mountain climber with no rest in between and do these in 3-4 set.

Place both feet in TRX facing away from the anchor point with the hands on the floor right under the shoulders. In turns, move both knees to the right and left and up towards the arms, till the hip joint is in a 90 degrees angle. TRX in Mid Calf length. Lying on the floor with the face away from the anchor point  

 

Place both feet in TRX and hands on the floor. Move the feet towards the arms while you raise the bottom and keep the legs straight. Your head will be between your arms. TRX in Mid Calf length. Lying with face away from the anchor point  

 

Place both feet in TRX and hands on the floor facing away from the anchor point. In turns, move right and left foot towards the arms in reciprocating motions. TRX in Mid calf length. Lying with the face away from the anchor point  

    TRX Mountain Climber

   

 

    Lie on your side, resting on one elbow. Raise your pelvis so that your body is straight. Hold for 3-5 sec., then rest for 3-5 sec. Repeat for the other side.  

Pelvis lift lying on the side

 

  Knee lift on boll

 

Stand on your hands with your body straight and your feet on the ball. Roll the ball in under you by pulling your knees to your chest. Contract your abdomen and lower back during the movement.  

 

Lie on your elbows and toes. Make sure to keep your back straight during the entire exercise. Move your leg out to the side.  

 

  Plank using one leg

 

     

 

Standing rotation with arm swing

Do around 10-15 reps x 3-4 set.

Grasp the handle with both hands at navel level, turning your upper body toward the machine. Now rotate your upper body and arms to the opposite side. The final position is then a mirror image of the start position.  

 

Raise your butt and go slow and controlled down if you want to develop this exercise and make it heavier.

Lie on your back, legs off the bench. Grasp the bench with a firm grip above your head, straighten your legs and raise them toward the ceiling. Slowly lower your legs until they extend your body and repeat.  

 

Important to tighten your core during the whole exercise.

Stand on the floor with the hands in TRX and arms out in front of you, leaning your body a bit forward. Lower the body down towards the floor while your arms move up above your head. Push back to starting position with a stretched body. TRX in Mid length. Standing with the face away from the anchor point  

 

  Lying leg lift on bench

    TRX Roll Out

 

 

Sit on a mat with a light bend in hips and knees and with a dumbbell in each hand in front of you. Lean your upper body backwards a little and lift your feet up from the mat. Slowly rotate your upper body from side to side. Position your elbow joints in the same position during the entire exercise and tighten abdomen to stabilise your back.  

The Boat with Rotation and Dumbbells

 

       

TIPS

 

In all the exercises where you train with your own body weight, you have to do more reps.

   

To get more volume on the abdominal muscles, it´s good to do heavier exercises like "standing rotation with arm swing" in the cables, "seated rotation of the upper body with dumbbell" and exercises where you add weight. You can also do crunches with weight plate.

                   

 

 

 

Shoulder exercises

Exercise

Illustration

Training focus

Seated dumbbell press

Exercise data

Description

 

Sit with your back well supported, elbows bent and the dumbbells at shoulder level. Stabilise your abdomen and lower back and push upward until the dumbbells are above your head with straight arms. Slowly return to the start position and repeat.

 

Stand grasping dumbbells firmly, holding them on the outside of your shoulders. Push until the dumbbells are above your head with arms straight.

 

Stand with your arms by your sides and elbows slightly bent. Raise your arms sideward and up, elbows and little fingers turning up. Raise the dumbbells no more than 15 degrees above horizontal level.

 

Stand with the middle of the elastic band under your feet. Hold your arms by your sides, with a handle in each hand and the back of your hands turned forward. Raise your arms forward and up to face level. Slowly return to the start position and repeat.

 

Stand with a dumbbell in each hand. Alternately raise each arm forward in front of you until they are 10-15 degrees above horizontal level.

     

Standing dumbbell press

  Standing side raise with dumbbell

    Standing front lift with elastic band

 

 

Standing front raise with dumbbell

 

 

 

Stand with your arms outstretched with a narrow grip at face height. Lean a little backward and bend slightly at the knees. Pull the rope toward your face, while moving your elbows out to the side and your shoulder blades together. Avoid raising your shoulders. Gently return to the start position and repeat.

 

Stand up with a firm grip of the handle, and your arm bent in front of you at a 90 degree angle. Turn your shoulder outward as far as possible, keeping your elbow by your side. Slowly return to the starting position and repeat. Change arms.

Overhead press

 

Sit with your back well supported and grasp the handles. Well contracting your abdominal and lower back, push upward from shoulder level until your arms are straight. Slowly lower back and repeat.

Standing shoulder press from chest (military press)

 

Stand with bar resting on your chest and stabilise your abdomen and lower back. Push upward until the bar is above your head with straight arms. Slowly lower again and repeat.

Rope pull to face

 

 

Standing outward shoulder rotation

   

 

 

TIPS When you start with your workout, it is best to do the heaviest exercises first, because those require most technique and strenght. Such as base exercises. But don´t forget to always warm up the first set with lower weights before going to the heavier weights.

Standing / seated shoulder press or military press is heavy exercises and I recommend you to do them first.  

Back exercises

Exercise

Illustration

Training focus

Deadlift

 

Exercise data

Description

 

Stand with legs bent and bar hanging just below your knees. Push upward to standing position while holding bar close to your body. Keep your back straight and look throughout the movement.

  Grasp at a wide grip, lean slightly backward and look up, inclining your head slightly. Push your chest forward and pull the bar down to your chest. Slowly return to the start position and repeat.

 

Cable lat pulldown

  Pull up with wide grip

 

Hang with a wide grip and pull yourself up until your neck reaches grip level. Slowly lower yourself again. Look forward and downward throughout the movement.

 

Sit bending slightly forward, slightly bending your knees and shoulders pulled well forward. Move your upper body backward, pull the handle toward your abdomen while pushing your chest forward and pulling your shoulder blades well together. Release slowly back to the start position and repeat

    Seated rowing

   

Mount special bar. Grasp it and lean backward about 45 degrees. Push your chest forward and pull bar down to your chest. At the end of the movement, keep your elbows close to your body.

Pulldown with special bar

 

 

Stand upright slightly swaying your lower back and maintain good contact with the chest pad. Grasp handles at a wide grip, arms straight and shoulders pushed forward. Pull handles toward your chest. Avoid losing contact to the chest pad.

Rowing with support

    Standing front pull

 

Stand facing the machine, holding the bar at chest level with straight arms. Pull the bar down to your hips, keeping your arms straight. Slowly return to the start position and repeat.

 

Sit with support against your chest and hold your arms stretched straight forward. Push the arms out to the side while the shoulder blades are pulled together. Slowly move the arms back and repeat.

 

Stand with your weight distributed on one leg and one arm. Hold the dumbbell in your free hand, letting your arm hang down. Pull up your shoulder and arm along your side until the dumbbell reaches your abdomen. Lower again.

If you want to make this exercise heavier, hold a weight plate against your chest.

Lie with your legs straight, letting your upper body hang to the floor. Contract your abdomen and lower back and raise your upper body in a gentle movement while keeping it straight.

 

  Gym 80 Upper back fixator

 

 

Knee and hand supporting rowing

    Hyperextension stretched

   

TIPS Many of the exercises train the same muscle of your back, so vary the exercises with both wide and narrow grip. For example cable lat pulldown with wide grip and pulldown with special bar.

 

Biceps exercises

Exercise

Illustration

Training focus

Standing bicepscurl with dumbbell

 

Description

 

Stand with the dumbbells hanging down by your sides. Bend your elbows and lift the dumbbells all the way up while rotating them outward. Slowly lower to the start position and repeat.

 

Stand with the dumbbells hanging down by your sides. Alternately bend your elbows and lift the dumbbells all the way up while rotating them outward.

 

Choose over or under hand grip. Stand with the bar hanging in front of you, bend your elbows and lift the bar all the way up before slowly lowering it again.

 

Stand with your back straight, firmly grasping the bar. Bend your elbows and lift the bar to your chest. Keep your elbows still throughout the exercise. Slowly lower the bar all the way back and repeat.

 

Sit bending slightly forward, one arm resting on the bench pad, firmly grasping the dumbbell. Fully bend your elbow while lifting the dumbbell toward your chin. Slowly lower back and repeat. Change arms.

 

Sit with your feet well apart, supporting your active arm on your knee. Turn the shoulder of your active arm inward. Bend your elbow and raise the dumbbell to your chest. Slowly return to the start position and repeat. Change arms.

 

Standing single arm bicepscurl with dumbbell

 

Exercise data

 

Standing bicepscurl with barbell

    Standing bicepscurl in cable

    Singlearm scottcurl

 

 

Knee suported dumbbell curl

 

 

Bicepscurl in machine

 

 

Put your arms on the pad, grab the handles and bend your arms maximally before slowly lowering them back down. Avoid an exaggerated elbow stretch.

 

Stand firmly grasping the handles with your arms straight out to the side. Bend your elbows and pull the handles toward your ears. Keep your elbows still throughout the movement. Slowly return to the start position and repeat.

 

Standing horizontal biceps curl

   

 

Triceps exercises Övning

Illustration

Träningsfokus

Inclined triceps press with barbell

 

Övningsdat a

Kommentar

 

Sit with your back well supported. Hold bar above your head with straight arms. Bend your elbows to slowly lower the bar to your neck and push upward again.

 

Lie on your back on the bench. Hold bar above your chest with straight arms. Bend your elbows to slowly lower the bar to your forehead and push upward again. Try to keep your elbows still throughout the movement

 

Stand with a dumbbell in one arm straight, above your head. Bend your elbow to lower the dumbbell behind your head. Push back to the start position. Change arms

 

Stand with the dumbbell above your head with a straight arm and the other arm by your side. Bend the active arm and lower the dumbbell behind your head. Push back to the start position. Change arms.

 

Lying triceps press with barbell

    Standing triceps press with dumbbell

 

 

Standing single arm triceps press

 

 

Split-standing triceps press

 

Stand with your back to the machine, firmly grasping the rope with your hands on your head and elbows bent. Keep your elbows still while pushing your arms forward until they are straight. Slowly return to the start position and repeat.

 

Grab the bar with a shoulder wide upper hand grip, take a step backwards from the pulley and flex your upper body slightly forward. Lock your upper arms against your body and push the bar down as far as possible.

    Triceps press with barbell in cable

 

 

Standing triceps press with rope

 

Firmly grasp the rope, keep your elbows close to your body and push down until your elbows are fully stretched. Slowly return to the start position and repeat.

 

Stand on your toes and hands with your body straight and fixed and your hands shoulder-width apart. With your elbows close to your body, lower your body to the floor. Push back up and repeat.

 

Rest on your toes and stretch your arms, with your hands placed on the bench shoulder-width apart. Keep your elbows close to your body when lowering your body toward the bench. Lift back up.

 

  Pushups with narrow grip

    Pushups with narrow grips on bench

   

TIPS Dropset is great to do at the end of your session if you want to really brake down your muscles. Dropset is when you do as many repetitions you can manage on a given weight, then lower the weight and do it again, with no rest in between. If you want you can continue to further reduce the weight and do as many reps that you can handle.

 

Chest exercises Exercise

Illustration

Training focus

Bench press

Exercise data

Description

 

Lie with your back on the bench and feet on the floor. Hold the bar over your chest with straight arms, hands slightly wider than shoulder-width. Slowly lower the bar to your chest and push back up at a greater speed..

 

Lie on your back, feet on the floor, holding dumbbells with straight arms over your chest. Lower the dumbbells in a slight curve towards the outer side of your shoulders and push back upward quickly. Avoid swaying your lower back.

 

Stand leaning slightly forward, push your chest forward, holding your arms in front of you at hip level. Let your arms go sideward and a slightly backward, elbows bent 60 degrees. When you feel your chest muscles stretching, push back forward and downward.

 

Lie on your back, holding dumbbells with arms straight over your chest. Lower your arms in a slight curve to the side, elbows slightly bent. Stop the movement when you feel your chest stretching. Push back upward.

 

  Chest press lying

    Standing cable cross

    Inclined flies

   

Sit with your shoulders relaxed, firmly grasping the handles. Pull your shoulder blades together and raise your elbows to grip level. Push your arms forward until they are straight and lower them back to your chest at a slightly slower pace. Repeat the exercise.

Chest press in machine

 

   

Pushups

 

 

Rest on your hands and feet, body straight and rigid. Put your hands more than shoulder-width apart. Lower your upper body toward the floor, then push upward without bending your hips.

Leg and glute exercises Exercise

Illustration

Training focus

Squat

Training data

Description

 

Stand with the weight bar resting behind your neck. Have a grip on the bar as narrow as possible and hold the bar up shoulderhigh. Hold your thumbs around the bar. Keep your legs a little wider than hip-width apart. Keep your chest up and your back tight. Lower your bottom "backwards and downwards". Keep a straight and neutral back during the movement. Stop the movement when your hip joint is lower than your knee joint. Use your heel to press yourself back up starting position

 

Look straight forward during the entire exercise. Start with straight legs in a position as wide as your shoulders, and with the center of gravity right through your body. Distribute most of your weight to the back of your feet. By focusing on your stomach and the lumbar region of your back, keep your body still during the entire exercise. Breathe in on your way down, hold your breath at the lowest part of the movement and breathe out on your way back up.

 

Look straight forward during the entire exercise. Hold the weight disc in front of your body, resting on your shoulders and/or the hands. Lift the elbows, while keeping the weight disc stabile and your back stabilizes your posture. Stand with straight legs in a position as wide as your shoulders, and with the center of gravity right through your body. Distribute most of your weight to the back of your feet. By focusing on your stomach and the lumbar region of your back, keep your body still during the entire exercise. Breathe in on your way down, hold your breath at the lowest part of the movement and breathe out on your way back up.

 

Stand with your legs together, a dumbbell in each hand and your arms by your sides. Raise one leg and lunge forward. When your leg hits the floor. Stop the movement when your body reaches a deep position. Push off with your leg and return to the start position

 

Stand with your legs gathered and stretched arms with a weight above your head. Lift one leg and take a step forward. When your leg touches the floor, you slow down the movement till your body is in deep position. Press back and move on to a new step. Knee control and a neutral back are important during the entire movement. Your arms must be stretched during the entire movement.

    Sumo squat

 

 

Deep front squat with weight plate

 

 

Forward lunge with dumbbell

 

   

Forward lunge with weight above your head

 

 

Stand with the bar in front of your hips. Bend the upper part of your body forward as much as the hamstring muscles of the thighs will allow. Keep your back and legs straight during the exercise. This is a risky exercise for your lower back!

Hip thrust with barbell

You can also do this exercise on a bench, yogaboll or on the floor.

Place your shoulders/ upper back on a chair and cross your arms in front of your chest. Your feet should be positioned on the floor with a 90 degree bend in your knees. Place a barbell on your hips. Lower your buttocks toward the floor and move your hip up as far as you can by flexing your buttocks. Slowly lower again and repeat.

Standing backward leglifting

   

Fasten the strap around your ankle and stand facing the device. Hip joint of your active leg is slightly bent. Move your leg backwards and stretch your hip as much as possible. Change legs.

Squat in smith rack

   

Stand with your feet pointing slightly outwards, and the bar resting on your shoulders. Bend your knees to about 90 degrees and push back up. Keep your back straight and look straight ahead throughout the exercise

Leg curl

 

Lie face down with straight legs, knees just below the seat edge. Fix your upper body by grasping the handles. Push your ankles against the ankle pad and bend your knees as much as possible before slowly lowering back. Avoid raising your pelvis off the bench.

Seated leg press

 

Place the legs on the footrest so that they are shoulder-width apart. Bend the knees to approx. 90 degree angle. Tighten the abdominal and the lower back and push the legs so that they are almost stretched. Return to starting position and repeat.

Leg extension

 

Sit with your lower back well supported. Push your ankles against the ankle pad and straighten your legs as much as possible. If possible, hold the final position for a moment and slowly lower back.

Stiff – leg deadlift

 

 

Kick out on bench

   

Secure the strap around your foot/ankle and stand on all fours on the bench. Support yourself on your arms and passive leg. Hold the position, while the active leg is moved out and back until you have created an extension of your body. Try to keep your lower back stable throughout the exercise.

Pelvis lift with knee stretching

   

Lie on your back with bent knees and your feet on the floor. Contract your buttocks muscles and raise your pelvis and lower back. Hold the position and straighten one leg. Hold that position for 3-5 seconds and slowly lower back. Repeat with opposite leg.

Standing calf raise

 

Stand with your legs straight, hip-width apart. Only the foremost part of your feet must be on the platform. Push upward until you are on your toes. Slowly lower to the start position and repeat.

Inclined - lying heel lift upward

   

Put your feet shoulder-width apart on the platform, touching it only with the foremost part of your feet. Push upward until you stand on your toes.

Seated calf raise

 

Sit so that only the foremost part of your feet touches the platform. Bend your ankles backward until your calf muscles are well contracted. Push back upward until your ankles are fully stretched.

TIPS When you train your butt it´s important to squeeze in your buttocks. That will help you get better contact with your glutes. One example is when you do hip thrust, when you are parallel to your body, squeeze the buttocks and relax on the way down. If you want volume and build a bigger butt or legs, it is recommended to be on a calorie excess and lifting heavy weights and workout that muscle group often. 1-3 times a week. It´s also important to vary your training so you constantly shock your muscles.

 

3 – split, 4 – split and 5 – split schedule

Split schedules are set up where the whole body is trained once a week divided into x number of days. So if you have for example a 3-split schedule, you train through all the body's muscle groups during these three sessions per week. Below you can see workout schedules for 3 – split and how a 4 – split and 5 – split schedule can look like. If you want to train more often, that's okey, just remember letting each muscle group rest at least 48 hours until you train it again. Therefore it´s good if you train the helping muscle on the same day as the main muscle, for example, when you train chest, you also use your triceps in those exercises and then it can be good to train your triceps in the same workout as chest, so you ensures that all the muscles get recover between your workouts.

It´s important to warm up before every workout to get the blood in your body to be pumped around and prepare the body for physical activity. Good warm up can be running in 10 minutes or using a elliptical trainer. Then specific warm up on that muscle group you will train during your workout is important. So use lighter weight on the first set in every muscle group, the warm up will still be relatively heavy, so if you are aiming to do 12 reps, take a weight where you can handle around 17 reps and increase after that.

When you plan your workout schedule is recommended to do the heaviest exercise first, because that requires more technique. As base exercises. It does not hurt to do a few more sets with warm up on these exercises. When you are going to train shoulders, triceps or chest, it is good to train rotator cuff (stabilizing muscles of the shoulder) as warm up. Do 2-3 sets of these two exercises below with easily loaded weight:

Exercise

Illustration

Training focus

Standing inward rotation   shoulder

  Standing outward shoulder rotation

 

Exercise data

Description

 

Stand with your side to the machine and a firm grasp of the handle, with your elbow bent 90 degrees and under arm pointing out from your body. Rotate your shoulder inward until your under arm is close to and across your abdomen. Keep your elbow close to your body throughout the exercise. Change arms.

   

Stand up with a firm grip of the handle, and your arm bent in front of you at a 90 degree angle. Turn your shoulder outward as far as possible, keeping your elbow by your side. Slowly return to the starting position and repeat. Change arms.

 

3 – split schedule Day 1 : Chest, Shoulders, Triceps

Exercise

Illustration

Exercise data

Bench press

1 set x 15 rep 1 set x 10 rep 1 set x 10 rep

1 set x 1 set x 1 set x 1 set x

Exercise data

10 rep 10 rep 10 rep 10 rep

Triceps press with barbell

  Chest press in machine

Illustration

Inclined triceps press with barbell

 

  Inclined flies

Exercise

1 set x 12 rep 1 set x 10 rep 1 set x 10 rep

15 rep 10 rep 10 rep 10 rep

1 set x 12 rep 1 set x 10 rep 1 set x 10 rep

  Standing triceps press with rope

 

 

1 set x 1 set x 1 set x 1 set x

1 set x 12 rep 1 set x 10 rep 1 set x 8 rep 1 set x 6 rep

 

Military press

1 set x 15 rep 1 set x 10 rep 1 set x 10 rep

 

  Sitting shoulder press

1 set x 10 rep 1 set x 10 rep 1 set x 10 rep

Which days you want to train is entirely up to you. Either three days in row or with a rest day in between your workouts etc.

1 set x 12 rep 1 set x 10 rep 1 set x 8 rep

You can also add cardio in addition to these three sessions. It is best to add cardio in a separate workout or after your strength workout. Never before because then your body will get tired and you will not be able to lift as much weight.

  Standing side raise with dumbbell

   

Day 2 : Back, Biceps

Exercise

Illustration

Deadlift

Day 3 : Leg, Glutes, Abs

Exercise data 1 set x 1 set x 1 set x 1 set x

17 rep 15 rep 10 rep 10 rep

Exercise

Illustration

Exercise data

Sumosquat

1 set x 1 set x 1 set x 1 set x

15 rep 15 rep 12 rep 10 rep

    Cable lat pulldown

1 set x 12 rep 1 set x 10 rep 1 set x 10 rep

Forward lunge with dumbbell

1 set x 10 rep 1 set x 10 rep 1 set x 10 rep

  Legcurl

  Seated rowing

1 set x 1 set x 1 set x 1 set x

10 rep 10 rep 10 rep 10 rep

1 set x 1 set x 1 set x 1 set x

12 rep 10 rep 10 rep 10 rep

  1 set x 15 rep 1 set x 12 rep 1 set x 12 rep

Seated calf raise

  Hyperextension stretched

1 set x 10 rep 1 set x 10 rep 1 set x 10 rep (With weightplate)

Plank using one leg

3 set x 15 rep

  Lying leg lift on bench

  Standing single arm bicepscurl with dumbbell

 

1 set x 1 set x 1 set x 1 set x

15 rep 12 rep 10 rep 10 rep

3 set x 12 rep

  Standing rotation with arm swing

3 set x 12 rep

  Singlearm scottcurl

1 set x 12 rep 1 set x 12 rep 1 set x 12 rep

  TRX Pike

 

   

3 set x 12 rep

 

4 – split and 5- split schedule

Here is an example of how a 4-split schedule might look like:   Day 1: Leg, Glutes, Abs  

Day 2 : Chest, Triceps Day 3 : Back, Biceps Day 4 : Shoulders

Here is an example of how a 5 split schedule might look like:   Day 1 : Leg, Glutes, Abs

Day 2 : Chest Day 3 : Biceps, Triceps Day 4 : Back Day 5 : Shoulders   So you can either start with the 3 - split schedule and do those exercises I have chosen, or change exercises. Or choose to train more often every week. The most important is that you train every muscle groups at least once per week. If you want to focus extra on your legs (or any other muscle group), add one extra leg and glute session in your schedule.

 

The biggest myth that still persists is that you will look masculine if you lift heavy weights. That you will get bigger and get big muscles. If you as a woman want big muscles, it requires really heavy and regular training in conjunction with a calorie excess for a long time. Women don´t build muscles as easily as men. If you lift heavy and eat properly. You will not look masculine, you will become tighter. Do you want to lose fat, you can include cardio in your training to burn that extra calories. Lie on a moderate deficit per day, around -500 calories a day where you continue to workout and lift heavy, If you are weight training and want to get more volume, you need heavy weights and fewer reps, around 6-12 reps. Try to train that muscle group 2-3 times a week and don´t forget to eat enough of protein every day and you will get the results you looking for. Eat at least 2-2,5 gram of protein/ bodykilo/ day. But as I mentioned before, it´s good to have a variety, so train strength, volume and stamina in your muscles. When I say heavy weight training, I mean that if you plan to do 12 reps, it´s 12 rep that you maximum can handle, maybe 13, no more. Can you do 15 reps, increase the weight one step. If you are a beginner you need to test the weights to see how strong you are. Buy a book and write down what weights you take in each exercise. You will see the progress and see what you managed last session. Don´t forget to regularly raise the weights to get stronger. But it´s not required if you just want to maintain the muscles you have.

Summary To summarize this training program, it´s regular training that is important where you train every muscle groups at least once a week. This, in conjunction with a good diet will give you results. Don´t be afraid to lift heavy and perform every exercises with a good technique. It will not only make you tighter, but also stronger and give you a better posture and a higher metabolism. It will be your diet and how often you train that will affect your results. So if you don´t know what to eat, I can recommend any of my food programs and you will get the best results from your training.

Now you have the knowledge on which exercises you can do and how you can set up your training schedule. Knowledge makes everything more fun and you will feel safer at the gym. If you are a beginner, start with the 3-split schedule, and when you feel you want to do more exercises than you have in the schedule, add some more.

Good luck and I hope I see you in my private Facebook group

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