Muscu is not a discipline made only for men. The proof, many women are currently looking for a dry method to make their muscles visible . You belong to it? You do not know how to gain muscle mass effectively ? Here is a typical training that you can follow during your dry period..
Dry bodybuilding program for a woman
The exercises mentioned below will allow you to draw most of your muscles as quickly as possible . They consist not only of making basic movements, but also of isolation.
Day 1: Cardio / abs
Treadmill : 40 minCrunch: 5 sets as much as possible Sheathing : 5 sets of 2 min until exhaustion
Day 2: buttocks / shoulders
Squats : 5 sets of 15 repetitionsSales: 4 sets of 10 repetitionsSide elevations: 4 sets of 10 Front elevations: 4 sets of 10
Day 3: Cardio
Skipping rope : 10 min Bike : 10 minTapis: 15 min
Day 4: rest
Day 5: thighs / abs / triceps
Squats: 4 sets of 20 repetitions Looked ground outstretched legs: 4 sets of 15Leg extensions: 4 sets of 10 repetitions Dips : 4 sets as much as possible
Day 6: Back / biceps / bottom work
Traction: 3 sets of 12 repetitions Curl alternate: 5 sets of 10Curl desk: 3 sets of 8 repetitions
Day 7: rest
How long does it take to complete this training?
The dry is one of the most important periods during the muscu . This is the moment when we must pay the most attention to ensure a conclusive before. That is to say, strengthen your body as much as possible. It would be useless to expect a change in a very short time. The ideal is to dry at your own pace. 1 month, 2 months or even 6 months, it’s up to you to see how and how far you want to follow this training . In short, the duration depends only on you.
A tip to follow?
The secret of a fast and effective dry is in your diet . Indeed, no training is useful without consistent meals, healthy and balanced. However, in this phase, it is important to ensure that your daily calorie intake is lower than your expenses. Note that in each of your menus, you must find protein. This is essential for your muscles. Also, when preparing your meals, steam or bake them . This will accentuate your weight loss since you will avoid consuming bad fat.
Despite this program, it is still advisable to seek the advice of a sports coach . He alone can help you achieve your goals more closely. Whether for your diet or your training series.