Training plan for women in the gym 3 - Back and biceps

Hey! Hey! Today I have for you the third part of the series. In this episode, we're going to look at back and biceps training. Make sure you don't forget to work out your top overall, as the right top shapes will give you a beautiful figure with a visually narrower waist, and that's what all of us want, right? At the same time, back exercises should not be forgotten at all. Strengthening the back contributes to better posture, while also serving as a pain prevention.

A strengthened back also plays an important role in spinal stabilization and protection. Overall, back exercises lead to reduced risk of injury, overall comfort in life and blatantly everyone's posture. That is, how straight we stand. You may notice that people who walk with round backs tend to have less self-confidence, are more lost at first glance, and overall don't look "happy" to others. Those who walk upright, have a strengthened back, give a different impression to people, in the opposite case, that is, more confident and overall more happy. Try focusing on this and see for yourself.

For many women, starting a fitness routine 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. I want to give you 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 do it together!

Workout Plan for Women:

1. Assisted hinges

This exercise is mainly used as a warm-up for the whole top. So sit under the axis, grab a slight shoulder width, keep your legs bent, keep your center active and pull yourself over the axis. We just put our chin over the axis and then we go back to the starting position, trying not to fully relax our shoulders at the bottom. We're still keeping our shoulders back and down. We can perform at a slightly faster pace and warm up properly. Throughout the exercise we are in a slight bend and our chest is more up.

2. Shifts on the machine

For the next exercise, we have machine push-ups. Here we will focus on slow, feeling reps with contraction at the top. Again, we'll keep an active center, shoulders back and down, going slowly up and squeezing the back. We pause for a moment and then slowly go back to the starting position with a breath. Throughout the exercise we are in a slight bend and our chest is more up.

3. Pulling the upper pulley wide

The third exercise is a wide pulldown of the top pulley. So we grab a slight shoulder width, chest upwards, middle of the body is active, shoulders are pulled back and down, pull the pulley towards the chest, just under the chin and then slowly go back to the starting position, without letting the shoulders up.

4. Lower pulley extensions

This exercise is performed unilaterally, i.e. with each arm separately. Don't forget to exercise each side separately, it will help you to strengthen the weaker side more and overall you will compensate more for the imbalance. We sit with our back straight, again active centre, shoulders not allowed forward, legs in a slight bend. Pulling the pulley backwards, elbow leading along the body.

We do a slow and controlled movement and then go back to the starting position, trying to stretch the back a little bit but not letting the shoulders release. I've noticed a lot of people stopping the stretch for a long time and then pulling it through their arms. It's better to stop when we're pulling.

5. One-arm pull-ups in front bend

I always try to incorporate exercises in multiple directions into my workouts to get a better and more proper back workout. So let's look at the next exercise, and that's lunges in the front. We're going to take the one-armed handles, stand in a narrower stance, go into a forward bend, straight back and active center the whole time. We keep our head in a natural position, we don't look at ourselves in the mirror or in front of us, and we really firm up a lot.

Pull the one-armed elbows along the body into a squeeze, being careful not to direct the movement so as not to curl the traps, shoulders pulled back and down. Then return to starting position, lengthening the movement but keeping shoulders still contracted. This exercise requires a lot of concentration on multiple things, so if you find it harder, just kneel on a straight bench on one side and perform the movement with each arm separately.

6. Hyperextenze

Hyperextension or back extension, i.e. backbends. We lie down on the machine designed for this purpose, we secure ourselves, we strengthen the centre, we keep our back straight throughout the whole performance, we make sure that the chest is up, the head is in a natural position, we do not bend or forward. In a slow and controlled movement we go down and then also in a slow movement upwards, but we make sure that we do not go very much into a bend, rather into a straight back. Repeat in small sets and repetitions.

7. Biceps lift on pulley

The last exercise I have here is a biceps lift on the pulley. Stand in a slight straddle and assume a slightly bent over position. We're going to activate our midsection, again, we're not going to leave our shoulders in front, we're going to pull them back and down. We grip the pulley tightly, keeping our wrists straight the whole time - I've also noticed that a lot of people break their wrists, so yes we watch to make sure we don't loosen it up at the bottom and keep it from cramping together at the top.

The elbows are locked in close to the body, we don't put them behind the back with the deadlift. So we pull the pulley up into contraction, we don't loosen up and then in a slow controlled movement we go back to the starting position, we don't fully extend the elbows.

And we're done. Overall, this training plan is focused on strengthening the back and biceps, which contributes not only to the aesthetics of the figure, but also to overall health and well-being. Emphasis on proper technique, active center, and movement control ensures a proper and effective workout. When you follow these practices, you can expect a knowledgeable back strengthening, greater comfort in life, and perhaps improved self-esteem as well. Remember, consistency is a key factor in this journey. Training should not only be physically challenging, but also a joy. Listen to your body, monitor your progress and be patient with the process.