Training program for girls in the gym: exercises and features in a cycle

Many women, having chosen a “male” training plan, do not achieve visible results. There is an explanation for this! The fact is that a competent training program for girls is drawn up taking into account the characteristics of the female body.

The training program for girls has a number of features. It’s not for nothing that many women, having chosen a truly masculine training plan, do not achieve visible results. The difference in the anatomical features of the structure of the body does not allow them to achieve the desired effect. Why does this happen, and what to do in this case?

Training program and features of the female body

Training programs for men and women are different, and rightly so. The reason is the characteristics of the body. In particular, representatives of the fair half contain much less testosterone and norepinephrine, so they are physically unable to strain their muscles to failure during strength training, which greatly limits their ability to work out muscles.

Women also have fewer muscle fibers in their bodies, so they need to perform more repetitions than men to achieve the same performance. The best option for girls is 12-15 times, while guys can limit themselves to 6-8.

The main part of the muscles in a woman’s body is located in the lower part of the body and falls on the legs and buttocks. That is why, even with a super-effective training program created specifically for girls, it is much more difficult for them to pump up their chest, back, and abs.

Particular attention should be paid to the process of carbohydrate absorption. In this regard, the female body behaves differently than the male body. Remember: it is much easier for girls to gain weight by consuming large amounts of flour products, cereals and sweets, because excess carbohydrates quickly take the form of fat deposits.

But! You cannot refuse them, since they are necessary for building muscles. If you don't have a goal to build bodybuilder muscles, you need to take care of proper nutrition to get rid of excess fat and build muscles. This is necessary in order to get yourself into an attractive athletic shape.

The menstrual cycle also leaves its mark on the training program for girls. Within two weeks after ovulation, a woman’s body goes into strict energy saving mode.

This means that the intensity of training can be reduced, and exercises on the legs and abs can be completely eliminated, since they will be almost useless.

But in the first half month after the end of the menstrual cycle, on the contrary, you need to load the muscles to the maximum. The effectiveness of the training will be high.

In order for the effectiveness of training for girls to meet expectations, in no case should they include elements of split training designed for myofibrillar hypertrophy. Women have different goals, so they should rather do full-body workouts.

Maximum effectiveness from exercises aimed at burning fat can be expected with prolonged low-intensity exercise with a heart rate of no more than 120-130 beats per minute according to the Karvonen method.

PROGRAM No. 2. AEROBIC EXERCISES AND RIDING EXCESS WEIGHT[edit | edit code]

Program for endomorphic type[edit | edit code]

Held in the gym
Training frequency: aerobic - 4 times a week, strength training - 3 times a week (every other day)
Intensity: 4-7/10
High repetition rate
Rest between sets -15-60 s

Aerobic training: exercise bike, deadlift machine, treadmill, elliptical machine, swimming. The use of a stepper is not recommended.	1st month 8-20 min.	2nd month 20-40 min.	3rd month 30-50 min.
1. Bench press	2×15	2x18—20	2x20—25
2. Reverse lunge with barbell	2×15	2×18	2×20
3. Leg abduction on the simulator	2×15	2×18	2×20
4. Lying leg curl	2×15	2×18	2×20
5. Wide-grip pull-down	2×15	2×18	2×20
6. Dumbbell lateral raises	2×12	2×15	2×18—20
7. Arm extension on the upper block	2×12	2×15	2×18—20
8. Program for stabilizing abdominal muscles	2 x max.	3 x max.	4 x max.
9. Two-stage twisting	2 x max.	3 x max.	4 x max.

Program for mesomorphic type[edit | edit code]

Held in the gym
Training frequency: aerobic - 4 times a week, strength training - 3 times a week (every other day)
Intensity: 4—7/10
Rest between sets -15-60 s

Aerobic training: exercise bike, deadlift machine, treadmill, elliptical trainer, stepper.	1st month 8-15 min.	2nd month 15-35 min.	3rd month 35-45 min.
1. Bench press	2×15	2×18	2×22
2. Squats with a barbell with legs wide apart	2×15	2×18	2×22
3. Barbell Reverse Lunge	2×15	2×18	2×22
4. Leg abduction on the simulator	2×15	2×18	2×22
5. Lying leg curl	2×15	2×18	2×22
6. Wide-grip pull-down	2×15	2×18	2x22
7. Seated machine press	2×12	2×15	2×20
8. Arm extension on the upper block	2×12	2×15	2×20
9. Program for stabilizing abdominal muscles	2 x max.	3 x max.	4 x max.
10. Two-stage twisting	2 x max.	3 x max.	4 x max.

Program for ectomorphic type[edit | edit code]

Held in the gym
Training frequency: 3 times a week (every other day)
Intensity: 4—7/10
Low repetition rate
Rest between sets - 30-60 s

Aerobic training: exercise bike, stepper, deadlift machine, treadmill. The use of an elliptical trainer is not recommended.	1st month 5-15 min. Read also: Leg training at home for men and women: top 10 best exercises	2nd month 15-30 min.	3rd month 30-40 min.
1. Kneeling push-ups	2×12	2×15	3×12
2. Squats with a barbell with legs wide apart	2×12	2×15	3×12
3. Climbing onto the step platform	2×12	2×15	3×12
4. Leg abduction on the simulator	2×12	2×15	3×12
5. Lying leg curl	2×12	2×15	3×12
6. Wide-grip pull-down	2×12	2×15	3x12
7. Abdominal rows on the machine	2×12	2×15	3×12
8. Seated machine press	2×8	2×12	3×8
9. Barbell Curl	2×8	2×12	3x8
10. Arm extension on the upper block	2×8	2×12	2×8
11. Exercise corner on the forearms	2×8	2×12	3x6
12. Reverse crunch on the ball	2×6	2×8	3×6

How to create a training program for a girl

Distribute the intensity of exercise for each month depending on the menstrual cycle. This will allow you to work out more effectively in the gym. When creating a basic training program for girls, consider the following points.

Don't forget that the muscles of the chest and back need the same load as the buttocks or legs. Therefore, you need to select a comprehensive exercise program for the whole body. For an example, check out the following basic workout.

The duration of an ideal workout for girls should be at least an hour. It is this load that will allow you to work out all muscle groups of the body and do the required number of repetitions. Under no circumstances should you distribute workouts for different muscle groups by day of the week.

These are the main points that influence the preparation of a fitness training program for girls. Use them in your practice, it will help you achieve more significant results.

Best Strength Workouts for Women: Pump

This program was developed by the fitness company Les Mills and has clear rules. The main attribute of the workout is a special stacking barbell weighing from 0.5 to 50 kg. A distinctive feature: the exercises are performed at a fairly fast pace (compared to the gym) and do a lot of repetitions. In an hour, all muscle groups are worked out in turn: legs, buttocks, back, abs, chest, shoulders, arms. “Simple exercises are used, mostly basic and symmetrical,” says Ruslan Panov. “This makes it possible to focus on the sensations of tension and quality technique. We work at different paces, with continuous approaches reaching 7 minutes.”

Due to the pace and a large number of repetitions, the main muscle groups are perfectly worked out and endurance improves. So exercisers develop muscles and burn fat at the same time. The training quickly gives an effect, for which women come to strength training. So Pump can safely be considered a hit in strength training for girls.

Three training programs for girls

The first workout is 60 minutes long. Reducing the rest time between sets will reduce the overall workout time and increase its energy efficiency.

However, if you feel that you are too tired, you can give your body time to adapt and increase the rest time between sets to two minutes, and also reduce the working weight.

This workout for girls is based on a high number of approaches and repetitions.

Workout for Beginners

Crunches

6 sets of maximum repetitions
Body Part: Press Equipment: No

Attention: rest between approaches no more than 30 seconds (the less, the better)

Close grip bench press

6 sets of 10-15 reps
Body part: Triceps Equipment: Barbell

Squats

6 sets of 10-15 reps
Body part: Quadriceps Equipment: Barbell

Attention: rest between sets - 60 seconds

Vertical barbell pull

6 sets of 10-15 reps
Body part: Shoulders Equipment: Barbell

Smith machine deadlift with straight legs

6 sets of 10-15 reps
Body part: Hamstrings Equipment: Exercise

Lunges with dumbbells back

6 sets of 10-15 reps
Body part: Quadriceps Equipment: Dumbbells

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The purpose of the training is to stimulate the accumulation of glycogen in the muscles of the body, which occurs more easily in women than in men. By using the carbohydrates you eat to build muscle, you can prevent fat formation.

Features of the fitness training program

There is only one exercise that stands out for working out the lower body – the squat. This is explained by the fact that it is much easier for girls to build muscle in their legs and buttocks than for guys.
There are no special chest exercises that reduce the size of the mammary glands. To tone the muscles under the gland, it is enough to perform a bench press with a narrow grip, which is designed to work the pectoral, anterior deltoid and triceps muscles.

Gradually, as your preparedness improves, new exercises should be added to the program. This should happen no earlier than six months after the start of classes.

Training for experienced girls

Training for girls of average and above level of preparedness may look like this.

The main goal is to increase the volume of training to provide the muscles with sufficient load. But you shouldn’t be overzealous either - energy expenditure and the need for oxygen increase with decreased rest.

Strength training and fitness programs for women[edit | edit code]

Fitness motivation for girls
Similar article:
Strength fitness

The strength fitness programs included in this article are examples only. They contain aerobic and strength components, but do not include stretching exercises, with the exception of program #4. Each program has options for different body types. Choose the option that suits your somatotype. Additional exercises include walking, running and aerobics.

Strength fitness

Please note that all of the above programs solve general problems, but cannot fully take into account your individual needs. Once you have the necessary skills and experience, consult with a professional consultant who can help you create a personalized program.

Due to genetics and individual adaptability, it may be that once you reach an intermediate or advanced level of training your performance will begin to improve very slowly or your progress will stop altogether. Even excessive load may stop bringing noticeable success.

If you work on the same program for a long time, then after a while you reach a so-called plateau, when the results stop growing as actively as at the beginning of training. To overcome this stage, it is necessary to further individualize the program and change the intensity, type and duration of exercises more often. Seasonal training cycles have proven themselves well. For example, in the winter it is advisable to focus on building a good foundation for aerobic and strength training, and in the spring and summer include shorter, more intense workouts that are in line with your program goals.

GENERAL RECOMMENDATIONS FOR STRENGTH TRAINING[edit | edit code]

Carefully read the recommendations for strength training for women
Allow time for a good warm-up, paying particular attention to the muscles and joints you plan to work during your workout. Aerobic exercises in the program can be used as a warm-up.
Marked "max." in programs means that it is necessary to do the maximum possible number of repetitions, observing the correct technique.
Each program is accompanied by numbers that indicate the level of intensity.
When choosing a weight, choose a weight that allows you to perform a given number of repetitions with proper technique, with the last two being difficult but not impossible for you. If you feel muscle tightness the next day, slightly reduce your training load. You should feel that the workout is having a certain effect, but it should not be associated with physical limitations or pain. Learn the difference between “helpful” pain (training effects) and “harmful” pain (damage and injury). The latter is a warning sign that should not be ignored.

Training for experienced

Superset 1
Twisting (crunches)

maximum number of repetitions
Body Part: Press Equipment: No

Hanging Knee Raise

maximum number of repetitions
Body Part: Press Equipment: No

Superset 2

Close grip bench press

3 sets of 10-15 reps
Body part: Triceps Equipment: Barbell

EZ-barbell curl on a Scott bench

3 sets of 10-15 reps
Body part: Biceps Equipment: Barbell

Superset 3

Squats

3 sets of 10-15 reps
Body part: Quadriceps Equipment: Barbell

Deadlift with a barbell on straight legs

3 sets of 10-15 reps
Body part: Hamstrings Equipment: Barbell

Superset 4

Vertical barbell pull

3 sets of 10-15 reps
Body part: Shoulders Equipment: Barbell

Standing dumbbell lateral raises

3 sets of 10-15 reps
Body part: Shoulders Equipment: Dumbbells

Superset 5

Bulgarian squats with a barbell in a Smith machine

3 sets of 10-15 reps
Body part: Quadriceps Equipment: Exercise

Bent-over barbell row

3 sets of 10-15 reps
Body Part: Press Equipment: Barbell

Attention: Can be replaced with a horizontal block rod

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Training programs for girls designed in this way are ideal for intensive training in the first two weeks after menstruation.

The light training program for the next two weeks of the menstrual cycle looks something like this:

IMPROVING OVERALL PERFORMANCE. ENTRY LEVEL[edit | edit code]

Program for endomorphic type[edit | edit code]

Suitable for beginners
Held in the gym
Training frequency: 3 times a week (every other day)
Intensity: 4-6/10
High repetition rate
Rest between sets - 30-60 s

Aerobic training: exercise bike, deadlift machine, treadmill, elliptical trainer, swimming. The use of a stepper is not recommended.	1st - 2nd week 6-8 min.	3rd - 4th week 8-12 min.	5th - 6th week 10-20 min.
1 Standing bar push-ups	2×12	2×15	2×18
2. Squats with a ball between your legs	1 x 15	2×12	2×15
3. Leg abduction on the simulator	1 x 15	2×12	2×15
4. Leg raises on the machine	1 X 15	2×12	2×15
5. Standing calf raise	1 x 15	2×12	2×15
6. Bridge on shoulders with raised arms	2×12	2×12	2×15
7. Wide-grip pull-down	1×15	2×12	2×15
8. Dumbbell lateral raises for women	1 x 12	2x8	2×12
9. Arm extension on the upper block	1 x 12	2×8	2×12
10. Contraction of the transverse abdominal muscles while standing on hands and knees	1 x 12	2×8	2×12
11. Program for stabilizing abdominal muscles	1 x max.	2 x max.	3 x max.
12. Two-stage twisting	1 x max.	2 x max.	3 x max.

Program for mesomorphic type[edit | edit code]

Suitable for beginners
Held in the gym
Training frequency: 3 times a week (every other day)
Intensity: 4-6/10
Rest between sets - 30-60 s

Aerobic training: exercise bike, deadlift machine, treadmill, elliptical machine, swimming. The use of a stepper is not recommended.	1st - 2nd week 5-8 min.	3rd—4th week 6—10 min.	5th - 6th week 8-15 min.
1. Push-ups for girls on their knees	1 X 12	2×8	2×12
2. Squats with a ball between your legs	1 x 12	2×8	2×12
3. Leg abduction on the simulator	1×12	2×8	2x12
4. Leg raises on the machine	1×12	2×8	2×12
5. Standing calf raise	1 x 12	2×8	2×12
6. Bridge on shoulders with raised arms	1 x 12	2x8	2×12
7. Wide-grip pull-down	1 x 12	2×8	2×12
B. Raising dumbbells to the sides	1 X 10	2×8	2×10
9. Arm extension on the upper block	1 x 10	2x8	2×10
10. Contraction of the transverse abdominal muscles while standing on hands and knees	1 X 10	2x8	2×10
11. Program for stabilizing abdominal muscles	1 x max.	2 x max.	3 x max.
12. Two-stage twisting	1 x max.	2 x max.	3 x max.

Program for ectomorphic type[edit | edit code]

Suitable for beginners
Held in the gym
Training frequency: 3 times a week (every other day)
Intensity: 4-6/10
Low repetition rate
Rest between sets - 45-90 s

Aerobic training: exercise bike, stepper, deadlift machine, treadmill. The use of an elliptical trainer is not recommended.	1st - 2nd week 4-6 min.	3rd - 4th week 5-10 min.	5th - 6th week 6-12 min.
1. Kneeling push-ups	2×6	2×8	3×6
2. Leg press for girls	2×8	3×6	3×6
3. Wide-legged barbell squats	2×8	2×8	3×6
4. Standing calf raise	1×15	2×12	2×15
5. Bridge on shoulders with raised arms	2×8	2×8	3×6
6. Wide-grip pull-down	2×8	3×6	3×6
7. Abdominal rows on the machine	2×8	3×6	3×6
8. Barbell Curl	2×6	2×8	2×8
9. Dumbbell lateral raises	2×6	2×8	2×8
10. Arm extension on the machine	2×6	2×8	2×8
11. Program for stabilizing abdominal muscles	1 x max.	2 x max.	3 x max.
12. Twisting with body rotation	1 x max.	2 x max.	3 x max.

Lightweight program

Finish the workout with low-intensity cardio for 30-60 minutes
.

3-4 sets of 10-20 repetitions
Body part: Lat Equipment: Block

Vertical barbell pull

3-4 sets of 10-20 repetitions
Body part: Shoulders Equipment: Barbell

Close grip bench press

3-4 sets of 10-20 repetitions
Body part: Triceps Equipment: Barbell

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Gym workout plan for girls

As you increase your skill and confidence in lifting equipment in the gym, we recommend considering a complete training plan.

PROGRAM No. 1. IMPROVING OVERALL PERFORMANCE. INTERMEDIATE LEVEL[edit | edit code]

Program for endomorphic type[edit | edit code]

Suitable for beginners
Held in the gym
Training frequency: 3 times a week (every other day)
Intensity: 5-7/10
High repetition rate
Rest between sets 15-60 s

Aerobic training: stationary bike, deadlift machine, treadmill, elliptical trainer, swimming. The use of a stepper is not recommended	1st - 2nd week 15-25 min.	3rd - 4th week 20-30 min	5th - 6th week 25-35 min
1. Bench press	2×15	2×18	2×22
2. Reverse lunge with barbell	2×15	2×18	2x22
3. Bridge on shoulders with raised arms	2×15	2x18	2×22
4 Straightening the legs with the ball while lying down	2×15	2×18	2×22
5. Wide-grip pull-down	2x15	2×18	2×22
6. Abdominal rows on the machine	2×15	2×18	2×22
7. Seated dumbbell press	2×8	2×12	2×15
8. Arm extension on the upper block	2×10	2×12	2×15
9. Forearm abduction using a rubber expander	2×10	2×12	2x15
10. Program for stabilizing abdominal muscles	2 x max.	3 x max.	3 x max
11. Two-stage twisting	2 x max.	3 x max.	3 x max.

Program for mesomorphic type[edit | edit code]

Suitable for intermediate level
Held in the gym
Training frequency: 3 times a week (every other day)
Intensity: 5—7/10
Rest between sets 15-60 s

Aerobic training: exercise bike, deadlift machine, treadmill, elliptical trainer, stepper.	1st - 2nd week 12-20 min.	3rd - 4th week 15-25 min.	5th - 6th week 18-30 min
1. Bench press	2×15	3×12	3×15
2. Leg press	2×15	Zx12	3x15
3. Bridge on shoulders with raised arms	2×15	3×12	3×15
4. Leg abduction on a block	2×15	3x12	3×15
5. Wide-grip pull-down	2×15	3×12	3x15
6. Abdominal rows on the machine	2×15	3×12	3x15
7. Seated dumbbell press	2×12	2×15	3×12
8. Barbell Curl	2x12	2×15	3×12
9. Arm extension on the simulator	2×12	2×15	3×12
10. Forearm abduction using a rubber expander	2x12	2×15	3×12
11.Program for stabilizing abdominal muscles	2 x max.	3 x max.	3 x max.
12. Lying emphasis on the BOSU ball	1 x max.	2 x max.	3 x max.
13. Two-stage twisting	2 x max.	3 x max.	3 x max.

Program for ectomorphic type[edit | edit code]

Suitable for beginners
Held in the gym
Training frequency: 3 times a week (every other day)
Intensity: 5—7/10
Low repetition rate
Rest between sets - 45-90 s

Aerobic training: exercise bike, stepper, deadlift machine, treadmill. The use of an elliptical trainer is not recommended.	1st - 2nd week 8-15 min.	3rd - 4th week 10-18 min.	5th - 6th week 12-25 min.
1. Bench press	3×6	3×8	4×6
2. Leg press	3×6	3×8	4×6
3. Leg raises on the machine	3×6	3×8	4×6
4. Pull-ups on a machine	3×6	3×8	4×6
5. Abdominal rows on the machine	3×6	3×8	4×6
6. Seated dumbbell press	2×6	3×6	3×8
7. Barbell Curl	3×6	3×8	3×8
8. Arm extension on the machine	3×6	3×8	3×8
9. Forearm abduction using a rubber expander	2×8	2×8	2×8
10. Program for stabilizing abdominal muscles	3 x max.	3 x max.	4 x max.
11. Twisting with body rotation	3 x max.	3 x max.	4 x max.

Nutrition

A nutrition plan is an important part of a training program for girls.

During the third or fourth week of the menstrual cycle, a woman’s body is especially prone to fat accumulation, at this time it is necessary to carefully monitor the amount of simple and complex carbohydrates consumed.

Sample menu for a training day

If you are determined to take the path of fitness, health and beauty, try to honestly follow the recommendations: exercise regularly, get enough sleep and eat right.

Breakfast

Egg white (raw, fresh)

3 pcs.

14.4 Kcal
3.3 proteins, g
0.1 fat, g
0.2 carbohydrates, g

Cereals

1/3 mug

68 Kcal
2.4 proteins, g
1.4 fat, g
11.7 carbohydrates, g

Breakfast

82.4 Kcal
5.7 proteins, g
1.5 fat, g
11.9 carbohydrates, g

Evening snack

Chicken breast without skin

120 grams

135.6 Kcal
28.4 proteins, g
2.3 fat, g
0.5 carbohydrates, g

Red potatoes

100g

84 Kcal
2.3 proteins, g
0.2 fat, g
19.1 carbohydrates, g

Evening snack

219.6 Kcal
30.7 proteins, g
2.5 fat, g
19.6 carbohydrates, g

Supplements for relief training for women

Syntrax | Nectar?

Self-dissolving serum of the third generation of instant absorption without fat and carbohydrates.
Category: Whey Protein Isolate Category details

Mix one scoop of powder in 300 ml of cold water. Reception is recommended in the morning after waking up, within 30-40 minutes after training and before bedtime.

Serum of the third generation PROMINA - has today the maximum coefficient of biological value and the degree of absorption by the human body. Syntrax Nectar is a highly purified whey protein isolate with zero fat and carbohydrate content. An effective nutrient for building high-quality muscle mass.

BioTech | Thermo Drine Liquid?

It is a unique fat burning drink that is used before training, is absorbed very quickly and is effectively absorbed into your body immediately after consumption.
Category: Fat burners More about the category

dissolve 10 ml of concentrate in 200 ml of water. Take 1-2 servings of the drink per day. On training days - 15 minutes. before training.

Carries out multi-level fat oxidation and thermal genesis. Contains 5 active substances necessary for burning fat and obtaining energy during training: L-carnitine, caffeine, green tea extract, choline, inostol.

Taurine is a non-essential amino acid that functions in electrically active tissues such as the brain and heart to stabilize cell membranes. Other functions of taurine include cell growth, membrane stabilization, sperm motility, bile acid conjugation, and neuronal transport. Taurine may also help improve athletic performance as it acts as an artificial insulin, thus allowing better deposition of glucose into the muscles.

Inositol directly activates the latent energy of the body. Thanks to the drink, the body receives energy and vitamins faster; it also contributes to muscle tension if the electrolyte balance is disturbed.

VPLAB Nutrition | Glucosamine Chondroitin?

Protection and prevention of joint diseases.
Category: For joints and ligaments

The daily dose is 2 tablets, which are recommended to be taken with meals, and not forgetting to drink plenty of water.

Heavy training overloads joints and ligaments; moreover, with age, the synthesis of glucosamine and chondroitin deteriorates, and such an important element as MSM (methylsulfonylmethane - a natural source of sulfur) enters the body in negligible quantities. Chondroitin and glucosamine play a vital role in the restoration of connective tissue, improve the shock-absorbing properties of cartilage, and increase joint mobility.

MSM is a source of sulfur, biologically available to the body, a component of the proteins that make up all connective tissues. The trace element reduces inflammation, accelerates the synthesis of collagen proteins and helps maintain healthy joints.

VPLab took care of you and released a product that includes salts of all three important elements - chondroitin, glucosamine and MSM. The listed ingredients in combination have a synergistic effect, complementing and enhancing each other’s effect.

The product is ideal for the prevention of diseases of connective tissue, joints and ligaments, and will also become an effective addition to the complex of therapeutic measures for the treatment of diseases of the musculoskeletal system.

Contains high concentrations of active ingredients; Helps increase joint mobility; Ideal for the prevention of diseases of connective tissue, joints and ligaments; Reduces inflammatory processes; Accelerates the regeneration of cartilage tissue;

VPLAB Nutrition | Daily 1?

A balanced and optimally selected vitamin and mineral complex VPLab “Daily 1”, which includes 25 vitamins and easily digestible minerals.
Category: Vitamin-mineral complex More about the category

1 caplet per day during meals with water.

In addition to vitamins and minerals, it also contains digestive enzymes. The complex is specially designed for people who lead an active lifestyle and take care of their health. The nutritional supplement completely compensates for the lack of vitamins and minerals resulting from intense physical activity, irregular nutrition and nervous stress. The result is strengthening vitality and increasing the body's resistance to various diseases.

Trec Nutrition | Amino Max 6800 ?

Designed to quickly replenish amino acid deficiency that occurs after intense training and as a result of insufficient protein intake.
Category: Amino acids

8 capsules immediately after training. On non-training days: 2 times a day, 4 capsules 30 minutes before meals.

AMINOMAX 6800 contains a complex of amino acids and micropeptides resulting from the hydrolysis of whey protein concentrate, with the addition of a large amount of pure L-glutamine and taurine, due to which the complex is characterized by an exemplary aminogram. AMINOMAX 6800 is also enriched with vitamin C and vitamin B6, which improve the absorption of amino acids in the body.

Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.

PROGRAM No. 3. INCREASED MUSCLE TONE AND STRENGTH[edit | edit code]

Program for endomorphic type[edit | edit code]

Held in the gym
Training frequency: aerobic - 3 times a week, strength training - 2 times a week (every other day)
Intensity: 5-8/10
Moderate pace of repetitions
Rest between sets 1-2 minutes.

Aerobic training: exercise bike, deadlift machine, treadmill, elliptical machine, swimming. Moderate use of the stepper.	1st month 8-15 min.	2nd month 12-20 min.	3rd month 15-30 min
1. Dumbbell Bench Press	2×15	3×12	3x15
2. Reverse lunge with barbell	2×15	3×12	3×15
3. Side lunges	2×15	3×12	3x15
4. Straightening the legs with the ball while lying down	2×15	3×12	3×15
5. Pull-ups on a machine	2×12	2x15	3×12
6. Seated chest row	2×15	3×12	3×15
7. Seated dumbbell press	2×12	2×15	3×12
8. Lifting dumbbells to the sides while sitting on a gymnastic ball	2×15	3×12	3x15
9. Triceps extension behind the head using a rubber expander	2×12	2×15	3×12
10. Concentrated biceps curl	2×15	3×12	3×15
11. “Corner” on the forearms	2 x max.	3 x max.	4 x max.
12. Twisting with body rotation	2 x max.	3 x max.	4 x max.

Program for mesomorphic type[edit | edit code]

Held in the gym
Training frequency: 3 times a week (every other day)
Intensity: 5—8/10
Rest between sets -1-2

Aerobic training: exercise bike, deadlift machine, treadmill (incline), swimming, stepper.	1st month 8-10 min.	2nd month 10-15 min.	3rd month 10-25 min.
1. Bringing your hands together on a crossover	2×12	3×8—10	3×12
2. Reverse crunch on the ball	2x10	3×8	3×12
3. Barbell Squats	2×12	3x8—10	3×12
4. Side lunges	2×12	3×8—10	3×12
5. Seated calf raise	2×12	3×8—10	3×12
6. Pull-ups on the machine	2×12	3×8—10	3×12
7. Seated chest row	2×12	3×8—10	3×12
8. Raising arms on the simulator	2×10	2×15	3×10
9. Seated dumbbell press	2×10	2×15	3×10
10. Barbell Curl	2×10	2×15	3×10
11. French bench press	2×10	2×15	3×10
12. Lifting dumbbells to the sides while sitting on a gymnastic ball	2×10	2×15	3×10
13. Incline Crunch	3 x max.	4 x max.	4 x max.
14. Twisting with body rotation	3 x max.	4 x max.	4 x max.

Program for ectomorphic type[edit | edit code]

Held in the gym
Training frequency: aerobic - 2 times a week, strength training: day A - 2 times a week, day B - 2 times a week (A, B, rest, A, B, rest)
Intensity: 5—8/10
Low repetition rate
Rest between sets - 1-3 minutes.

Aerobic training: exercise bike, stepper, deadlift machine, treadmill (incline). The use of an elliptical trainer is not recommended.	1st month 5-10 min.	2nd month 6-12 min.	3rd month 6-15 min.
Day A 1. Arm abduction on a machine with forearm pads	2×8	2×12	3×8
Day A 2: Incline Dumbbell Press	2×8	2×12	3×8
Day A 3. Barbell Squats	2×8	2×12	3×8
Day A 4: Bent Leg Deadlift	2×8	2×12	3×8
Day A 5. Side lunges	2×8	2×12	3×8
Day A 6. Seated calf raise	2×8	2×12	3×8
Day A 7. French bench press	2×8	3×6	4×6
Day A 8. Triceps extension using a cable handle	2×8	3×6	4×6
Day B 1. Pull-ups on the machine	2×8	2×12	3×8
Day B 2. Seated chest row	2×8	2×12	3×8
Day B 3. Seated machine press	2×8	2×12	3×8
Day B 4. Arm raises on the machine	2×8	3×6	4×6
Day B 5. Barbell Curls	2×8	3×6	4×6
Day B 6. French bench press	2×8	3×6	4×6
Day B 7. Combination crunch	3 x max.	4 x max.	4 x max.
Day B 8. Crunch with body rotation	3 x max.	4 x max.	4 x max.