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!
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
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