Gym to see the muscle gain often boys, but in fact girls can also do some proper muscle building training. The muscle gain plan for men and women is different, for girls, muscle gain training is less intense, training time is shorter, to fully demonstrate the strength of the female curve beauty. So let's introduce a girl muscle building plan a week table, we go together to see it!
Monday: leg training
1. jogging 10 minutes to warm up
2. leg flexion and extension: group rest control in 1 to 2 minutes, the peak of the action slightly pause, active muscle contraction
The first group: medium weight, about 8 to 15 times
The second group: increase the weight, but the weight should still be in the category of medium weight, about 8 ~ 12 times
The third group: maintain the weight of the second group, to exhaustion
Fourth group: continue to reduce the weight, but still in the category of medium weight, to exhaustion.
3. squat: rest between groups to control 1 to 2 minutes
The first group: medium weight, about 8 ~ 15 times
The second group: increase the weight, but still in the category of medium weight, about 8 ~ 12 times
The third group: reduce the weight, but still in the category of medium weight, about 8 ~ 15 times
Wednesday: chest training
1. Jog for 10 minutes to warm up, followed by a warm-up of the rotator cuff muscle groups.
2. Dumbbell flying bird: rest between sets controlled at 1~2 minutes
First set: medium weight, about 8~15 reps
The second group: increase the weight, but the weight should still be in the category of light weight, about 8 ~ 12 times
The third group: maintain the weight of the second group to exhaustion
3. Upward slant dumbbell bench press: group rest control in 1 to 2 minutes (note that the angle of the upward slant does not exceed 45 degrees)
The first group: medium weight, about 8 ~ 15 times
The second group: medium weight, about 8 ~ 15 times
The third group: medium weight to exhaustion
Friday: shoulder training
1. Jog for 10 minutes to warm up the rotator cuff muscles
2. Dumbbell push-ups: 1~2 minutes rest between sets
First set: medium weight, about 8~15 reps
The second group: increase the weight, but the weight should still be in the category of medium weight, about 8 ~ 12 times
The third group: maintain the weight of the second group to exhaustion
3. upright rowing: rest 1 ~ 2 minutes between groups (note that it is best to do upright rowing with a wide grip, so as to stimulate the deltoids more)
The first group: medium weight, about 8 to 15 times
The second group: medium weight, about 8 ~ 15 times
The third group: medium weight to exhaustion
