Training plan for women in the gym 1 - Shoulders, triceps, chest, abdomen

Do you want to walk or go to the gym but don't know how to start? Do you have many questions about what to do and how to do it? How to make a training plan that makes sense? How to get the technique right? How to make a plan so that it is effective and progressive and you work out all the parts in a week?

I have a training plan inspiration where I will show you my training split and the specific exercises I practice. This topic: Fitness training plan will be in series and in today's first series we will show you a workout for shoulders, triceps, chest and abs.

For many women, starting a gym workout can be a bold step, which is why I have an inspiring and effective plan to help you reach your fitness goals. If you want to start or improve your current workout regimen, you've come to the right place. Get ready for inspiration, tips on proper technique and specific exercises to help you achieve amazing results.

Whether you're a beginner or an advanced exerciser, I believe this plan will provide you with the motivation and direction you need for your journey to a stronger, healthier and more confident version of yourself. So let's discover the joy of movement and strength in the gym together! Let's do it!

Full workout

Presses in multipress in front of the head in a sitting position

Sit firmly on a bench and grip the bars on the multipress wide and comfortably, keeping your elbows below shoulder level. Make sure you have a solid base and your feet are planted evenly on the ground. Keep your gaze straight ahead. Take a deep breath and hold your torso firmly before beginning the exercise. Exhale during the actual push. Descend the bar to your chest in a controlled and fluid manner, keeping your elbows slightly bent to the sides, but not too much. Then transfer the force over your shoulders and push the bar overhead.

Make sure the movement is even and controlled. Do not let your elbows excessively bend as you reach full extension of the shoulders. Then slowly lower the bar back to the starting position with a breath and repeat.

Arnold's pressures sitting without support

Sit on a bench without a backrest with a barbell in your hands. Grip the dumbbell so that your palm is facing out away from your body. Keep your back straight and your chest up. Place your feet firmly on the ground to provide stability. Inhale and prepare for the movement. Lower the barbell down to shoulder level with a bend at the elbow. As you reach the bottom position, with an exhale, begin to rotate your arms so that the palms curl outward away from your body.

Gradually push the dumbbell up with an exhale while continuing to rotate the arm until it is extended overhead. Watch your elbows, don't lock them out completely. Then slowly lower the dumbbell down, rotate the arm back to the original position and repeat. This exercise is performed without leaning on the backrest, for better center engagement. You need to concentrate more on the center here and hold it firmly.

One-armed sit-ups

Sit on a bench without back support, again for a more active midline. Hold the one-armed dumbbells in each hand with your arms hanging down loosely and your palms facing your body. Keep your back straight and your chest up. Feet are placed firmly on the ground for stability. Inhale and with an exhale, raise the one-armed hands to shoulder level.

Avoid excessive trunk movement. When reaching the top position, the one-armed hands should be horizontal and the arms should be parallel to the floor. Pause for a moment in this top position. With a breath, slowly lower the one-armed arms back down to the starting position. Control the movement throughout the exercise.

Forearm press with one arm in sitting position

Sit on a bench without back support. Hold the one-armed dumbbells in each hand with your arms hanging down loosely and your palms facing your body. Keep your back straight and chest up. Feet are placed firmly on the ground for stability. The base is the same as for the upright. Inhale and with an exhale, lift the one-armed hands towards you.

Arms should be almost completely straight but slightly bent at the elbows. When you reach the top position, the one-armed hands should be in front of you, level with the floor. Hold this position briefly and feel the tension in the front of your shoulders. Then, slowly with a breath, lower the one-armed hands back down. Control the movement and do not use impulses.

Inverted peck deck

Adjust the seat and shoulder position so that the arm is horizontal. Hold the handles or the gripping points on the machine. Starting position: sit facing the machine and lean against the backrest. Your palms should be facing forward, and your arms should be in line with your shoulders.

In a controlled motion, push backwards with your arms extended, elbows slightly bent. Hold this position briefly as you reach maximum contraction of the rear deltoid muscles. Do not try to put your arms as far behind you as possible. I see this mistake a lot, so keep an eye on it. Then with a breath, slowly and controlled, return to the starting position and repeat the movement.

Kick back on the bottom pulley

Grasp the bottom pulley, standing in a slight straddle and in a forward bend. Elbows point towards your body. Inhale and with an exhale and a firm torso, stretch your arms without moving your upper arms. The elbows should be straight as you reach full extension of the arms. Hold this position briefly and feel the tension in the triceps. Then, with a breath, slowly and controlled return to the starting position and repeat the movement.

Straight bench presses with one-handed push-ups

Lie down on a straight bench with one-armed push-ups in your hands. Your palms should be facing forward and your arms should be below shoulder level. The feet can be placed firmly on the ground for stability. Pull the shoulders back and down, with a slight arch in the back. Inhale and exhale with a controlled movement and without using shoulder strength, push the one-armed hands upwards towards you as if connecting them upwards.

Keep your elbows slightly bent and concentrate on contracting your chest muscles. When reaching the top of the movement, the one-arms should be almost touching. Hold this position briefly to feel the tension in the muscles. Then, slowly with a controlled breath, lower the one-arms back to the starting position, expanding the chest, and especially don't lower too far down because of the shoulders. This exercise especially for girls is harder because of the poorer chest involvement, but it is important to concentrate on the muscle as much as possible throughout the exercise.

Shorteners with disc

Lie on your back, brace your torso, keep your lower back on the mat the whole time, i.e. push your hips towards the ground. You go into the crunch position with your legs raised, the disc resting on your feet. With an inhale, the arms go towards the head and the legs apart, and with an exhale, you go into a crouch and take the disc in your hands. With an inhale, repeat the movement and with an exhale, place the roll on your feet again. Really watch your center of the body, breathing and controlled movement.

So that's it, and I'll conclude by stressing the importance of regular exercise and creating a training routine that fits the individual needs and goals of each of you. It's wonderful that you have decided to invest in your health and fitness. Remember that training should not only be physically challenging, but also a joy. Listen to your body, monitor your progress and be patient with the process. Exercise should be sustainable and bring you not only a stronger body, but also better well-being and self-confidence. Remember that everyone is unique, so it is very important to tailor your training plan to your needs.

Don't be afraid to experiment and find what works best for you. Whether your goals are related to strengthening, endurance or overall well-being, regular and targeted training can help you achieve your fitness ambitions. I wish you much enjoyment in your workouts, and most importantly, positive results. Come enjoy this workout and be proud of every step you take towards a healthier, stronger you. The next series of this workout plan will be out soon, so be sure to follow and try these workout plans to make exercise progress as fast as possible.