The most effective weekly list of girls’ muscle-building plan is here

★ Posted on 12-08,2024

We often see boys building muscle in the gym. In fact, girls can also do some muscle-building training. The muscle-building plans for boys and girls are different. For girls, the intensity of muscle-building should be smaller, and it is best not to build such big muscles. Then we will introduce a weekly plan for girls to gain muscle. Let’s take a look!

The most effective weekly schedule for girls

Monday: Leg training

1. Jog for 10 minutes to warm up

2. Leg flexion and extension: Rest between groups for 1 to 2 minutes, pause slightly at the peak of the movement, and actively contract the muscles

The first set: medium weight, about 8 to 15 times

Second set: Increase the weight, but the weight should still be in the medium weight range, about 8 to 12 times

The third set: maintain the weight of the second set and reach failure

The fourth set: Continue to lower the weight, but still in the medium weight range, and reach failure.

3. Squats: Rest between sets at 1 to 2 minutes

The first set: medium weight, about 8 to 15 times

The second set: increase the weight, but still in the medium weight range, about 8 to 12 times

The third set: lower the weight, but still in the medium weight range, about 8 to 15 times

Girls

Wednesday: Chest training

1. Warm up by jogging for 10 minutes, and then warm up the rotator cuff muscles.

2 Dumbbell flyes: Rest between sets at 1 to 2 minutes

The first set: medium weight, about 8 to 15 times

The second set: increase the weight, but the weight should still be in the light weight category, about 8 to 12 times

The third set: maintain the weight of the second set to failure

3. Incline dumbbell bench press: Rest between sets at 1 to 2 minutes

(It is a dumbbell bench press with an incline angle. Note that the incline angle is moderate and should not exceed 45 degrees)

The first set: medium weight, about 8 to 15 times

The second set: medium weight, about 8 to 15 times

The third group: medium weight to failure

Friday: Shoulder training

1. Jog for 10 minutes to warm up and warm up the rotator cuff muscles

2. Dumbbell press: rest for 1 to 2 minutes between sets

The first set: medium weight, about 8 to 15 times

Second set: Increase the weight, but the weight should still be in the medium weight range, about 8 to 12 times

The third set: maintain the weight of the second set to failure

3. Upright rowing: rest for 1 to 2 minutes between sets

(This action can also be done with dumbbells, but the action is prone to instability. You can do it if you can control it well. Note that it is best to use a wide grip when doing upright rowing, so as to stimulate more deltoid muscles instead of overstimulating them. For the trapezius muscles, the grip should be shoulder-width apart, not too narrow, just the grip in the video is fine)

The first set: medium weight, about 8 to 15 times

The second set: medium weight, about 8 to 15 times

The third group: medium weight to failure

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