A 4-week body drying program for girls aims to burning fat and improving muscle relief and is designed for women with training experience at the end of the initial level or at the beginning of the middle. Engage in this program, as indicated, for 4 weeks, take a break and then repeat as many time.
Follow the split and strength training on the top and bottom of the body 4 times in a week. Each of these workouts should last between 45 and 60 minutes. There are two extra days a week for cardio workouts, the study of weak points, such as buttocks or legs, and training abdominal muscles.
This drying training program is not clearly prescribed. installations; reduce the intensity or volume of training if you run out or do not progress in some exercises. If you no sports equipment needed or you are not able to perform a specific exercise, replace it with one equivalent to it exercise.
Content
- Body drying for girls
- 4-week body drying program – Weeks 1 and 3
- 4-week drying programs for drying for girls – Weeks 2 and 4
- Drying nutrition plan for girls and supplements for 1500 calories
- Body drying menu for girls
Body drying for girls
This program combines a number of time-tested principles. training:
- The goal method in sets and reps is this The method is promoted by Steve Shaw. For example, if the program prescribes 3 approaches with a goal of 25 repetitions, then you should and strive to reach 25 in each approach. When performing 25 or more reps, in a subsequent workout you increase your work weight.
- Progressive Overload – Addition reps and weights on the bar will make your body improve performance and build muscle as much as perhaps.
- Rest approaches – set a goal for quantity repetitions, the number of approaches, short periods of rest (10-45 seconds) and the traditional weight with which you think you can exceed the set goals in all respects. Strictly observe short rest periods and increase your working weight at the next training if you have already exceeded the goal.
- Weight Loss Approaches (Drop Set) – follow one approach before failure, reduce weight to reasonable amount and then follow the next approach also until occurrence of failure. Number of Weight Loss Approaches May range from as little as 2 to as much as 5. Track the total number of repetitions and use the first method to measure progress.
- AMRAP (CrossFit Workout) – Complete as many repetitions as you can in good shape; If you feel you may fail on the next repetition or you will not be able to complete it, stop the approach.
- The finish cycle is the last component of each strength training, a series of exercises without weight or with dumbbells without recreation. After completing one round of the cycle, pause and repeat the cycle a specified number of times. You can execute this finish cycle anywhere, even outside of your gym, in any time – upon waking up, during lunch or before bedtime.
4-week body drying program – Weeks 1 and 3
| Day 1 – Top | ||||
|---|---|---|---|---|
| Weeks 1 and 3 | ||||
| Exercise | The approaches | Number of repetitions | Rest between sets | |
| Horizontal bench press | 3 | twenty | 90-180 sec | |
| Dumbbell Waist | 3 | thirty | 60-90 sec | |
| Arnold Bench Press | 3 | 35 | 60-90 sec | |
| Butterfly in crossover (follow 1 long approach, consisting of 5 drop sets) | 5 | AMRAP | ||
| Triceps extension on the block | 3 | 40 | Use the rest-pause method; rest thirty sec between approaches | |
| Lifting barbell for biceps while standing | 3 | 40 | ||
| Finishing cycle:
1) Push-ups from the floor 2) Swing dumbbells to the sides 3) Swing in tilt (on the rear deltas) Complete 3 to 5 sets. Do not pause between exercises, but rest for 90-180 seconds between sets |
3 to 5 AMRAP | |||
| Day 2 – Bottom | ||||
|---|---|---|---|---|
| Weeks 1 & 3 | ||||
| Exercise | The approaches | Number of repetitions | Rest between sets | |
| Back Squats | 3 | twenty | 90-180 sec | |
| Deadlift (Romanian) | 3 | 30 | 60-90 sec | |
| Leg press | 3 | 35 | 60-90 sec | |
| Leg extension in the simulator (Perform 1 long approach consisting of 5 drop sets) | 5 | AMRAP | ||
| Leg curl in the simulator | 3 | 40 | 30 sec | |
| Raising legs to the crossbar | 4 | AMRAP | 60-90 sec | |
| Finishing cycle:
1) Squats without weight 2) Lunges without weight 3) Lifts on socks Complete 3 to 5 sets. Do not pause between exercises, but rest for 90-180 seconds between sets |
3 to 5 | AMRAP | ||
| Day 3 – Low Intensity and Large Workouts duration (LISS) cardio, training for lagging muscles and ABS (optional) | ||
|---|---|---|
| Weeks 1 and 3 | ||
| Notes | ||
| LISS exercises – walking (with a slope), running, swimming, bike, elliptical trainer. Do exercises 30 to 60 minutes depending on your aerobic ability. | ||
| 1-2 isolating exercises to study the lagging muscle groups. When doing one exercise, the goal is 50 reps in 5 sets. If you perform 2 or more exercises, you must aim for 30 reps in 3 sets. | ||
| 1-2 abdominal exercises. By doing One exercise goal – 50 reps in 5 sets. By doing more than two exercises aim for 30 repetitions in 3 sets. | ||
| Day 4 – Top | ||||
|---|---|---|---|---|
| Weeks 1 and 3 | ||||
| Exercise | The approaches | Number of repetitions | Rest between sets | |
| Bench press sitting above your head | 3 | twenty | 90-180 sec | |
| Wide grip upper link | 3 | 30 | 60-90 sec | |
| 45-degree dumbbell bench press | 3 | 35 | 60-90 sec | |
| Inclined rod pull | 3 | 35 | 60-90 sec | |
| Dumbbell Dumbbell Layout (Perform 1 long approach consisting of 5 drop sets) | 5 | AMRAP | ||
| Triceps extension over the head | 3 | 40 | 30 sec | |
| Finishing cycle:
1) Push-ups from the bench at the back, 2) Lifting dumbbells on biceps 3) Mahi dumbbell forward Complete 3 to 5 sets. Do not pause between exercises, but rest for 90-180 seconds between sets |
3 to 5 | |||
| Day 5 – Bottom | ||||
|---|---|---|---|---|
| Weeks 1 and 3 | ||||
| Exercise | The approaches | Number of repetitions | Rest between sets | |
| Deadlift | 3 | twenty | 90-180 sec | |
| Hack squats | 3 | 30 | 60-90 sec | |
| Dumbbell Lunges | 3 | 35 | 60-90 sec | |
| Hyperextension | 3 | 35 | 60-90 sec | |
| Lifting calves while sitting or standing (Run 1 long approach consisting of 5 drop sets) | 5 | AMRAP | ||
| Twisting on the press | 4 | 40 | 60-90 sec | |
| Finish cycle
1.) Jumping without weight 2.) Steps on the step 3.) Raising the pelvis, lying on your back Complete 3 to 5 sets. Do not pause between exercises, but rest for 90-180 seconds between sets |
3 to 5 | AMRAP | ||
| Day 6 – High Intensity Interval Training (HIIT), training for lagging muscles and ABS (optional) | ||||
|---|---|---|---|---|
| Weeks 1 and 3 | ||||
| Notes | ||||
| HIIT exercises – sprint, bike, jump rope, jumping on a box, exercises with a rope. Complete 5-10 sets with a ratio of 1: 3 (for example, 15 seconds, for training and 45 seconds active recovery). | ||||
| 1-2 isolating exercises to study the lagging muscle groups. When doing one exercise, the goal is 50 reps per 5 approaches. When performing 2 or more exercises, it is necessary aim for 30 reps in 3 sets. | ||||
| 1-2 abdominal exercises. By doing One exercise goal – 50 reps in 5 sets. By doing more than two exercises aim for 30 repetitions in 3 sets. | ||||
| Day 7 | ||||
|---|---|---|---|---|
| Weeks 1 and 3 | ||||
| Notes | ||||
| Holiday. Spend this day completely relaxed. Sleep, relax, relax! | ||||
4-week drying programs for drying for girls – Weeks 2 and 4
| Day 1 – Top | ||||
|---|---|---|---|---|
| Weeks 2 and 4 | ||||
| Exercise | The approaches | Number of repetitions | Recreation | |
| Incline bench press | 3 | twenty | 90-180 sec | |
| Chest dumbbell pull | 3 | 30 | 60-90 sec | |
| Bench press | 3 | 35 | 60-90 sec | |
| Dumbbell Dumbbell Layout (do 1 long approach consisting of 5 drop sets) | 5 | AMRAP | ||
| French bench press | 3 | 40 | 30 sec | |
| Lifting Dumbbell Biceps | 3 | 40 | ||
| Finish cycle
1) Swing to the sides 2) Push-ups 3) Swing in the slope (on the back deltas) Complete 3 to 5 sets. Do not pause between exercises, but rest for 90-180 seconds between sets |
3 to 5 | AMRAP | ||
| Day 2 – Bottom | ||||
|---|---|---|---|---|
| Weeks 2 and 4 | ||||
| Exercise | The approaches | Number of repetitions | Recreation | |
| Front squats with a barbell | 3 | twenty | 90-180 sec | |
| Bending forward with a barbell on the back | 3 | 30 | 60-90 sec | |
| Hack squats | 3 | 35 | 60-90 sec | |
| Leg curl in the simulator (do 1 long approach consisting of 5 drop sets) | 5 | AMRAP | ||
| Leg extension | 3 | 40 | 30 sec | |
| Twisting with a roller for a press | 4 | AMRAP | 60-90 sec | |
| Finish cycle
1) Lunges in a jump 2) Squats in a jump 3) Climb on socks Complete 3 to 5 sets. Do not pause between exercises, but rest for 90-180 seconds between sets. |
3 to 5 | AMRAP | ||
| Day 3 – Low Intensity and Large Workouts duration (LISS) cardio, training for lagging muscles and ABS (optional) | ||
|---|---|---|
| Weeks 2 and 4 | ||
| Notes | ||
| LISS exercises – walking (with a slope), jogging, swimming, bike, elliptical trainer. Target – 30 to 60 minutes depending on your aerobic ability. | ||
| 1-2 isolating exercises to study the lagging muscle groups. When doing one exercise, the goal is 50 reps per 5 approaches. When performing two or more exercises, it is necessary aim for 30 reps in 3 sets. | ||
| 1-2 abdominal exercises. By doing One exercise goal – 50 reps in 5 sets. By doing more than two exercises aim for 30 repetitions in 3 sets. | ||
| Day 4 – Top | ||||
|---|---|---|---|---|
| Weeks 2 and 4 | ||||
| Exercise | The approaches | Number of repetitions | Recreation | |
| Army bench press | 3 | twenty | 90-180 sec | |
| Narrow grip pull rod | 3 | 30 | 60-90 sec | |
| Narrow grip bench press | 3 | 35 | 60-90 sec | |
| Shrags | 3 | 35 | 60-90 sec | |
| Swing dumbbells to the sides (do 1 long approach consisting of 5 drop sets) | 5 | AMRAP | ||
| Crossover pull standing at face level | 3 | 40 | 30 sec | |
| Finish cycle
1) Lifting dumbbells for biceps 2) Swing dumbbells in front of you 3) Back push-ups Complete 3 to 5 sets. Do not pause between exercises, but rest for 90-180 seconds between sets. |
3 to 5 | AMRAP | ||
| Day 5 – Bottom | ||||
|---|---|---|---|---|
| Weeks 2 and 4 | ||||
| Exercise | The approaches | Number of repetitions | Recreation | |
| Deadlift | 3 | 20 | 90-180 sec | |
| Dumbbell Squats | 3 | 30 | 60-90 sec | |
| Deadlift | 3 | 35 | 60-90 sec | |
| Lunges with a barbell on the back | 3 | 35 | 60-90 sec | |
| Lifting calves while sitting or standing (do 1 long approach consisting of 5 drop sets) | 5 | AMRAP | ||
| Twisting | 4 | 40 | 60-90 sec | |
| Finish cycle
1) Steps on the step 2) Lift the pelvis, lying on your back 3) Squats with jumping Complete 3 to 5 sets. Do not pause between exercises, but rest for 90-180 seconds between sets. |
3 to 5 | AMRAP | ||
| Day 6 – High Intensity Interval Training (HIIT), training for lagging muscles and ABS (optional) | ||
|---|---|---|
| Weeks 2 and 4 | ||
| Notes | ||
| HIIT exercises – sprint, bike, jump rope, jumping on a box, exercises with a rope. Complete 5-10 sets with a ratio of 1: 3 (for example, 15 seconds, for training and 45 seconds active recovery). | ||
| 1-2 isolating exercises to study the lagging muscle groups. When doing one exercise, the goal is 50 reps in 5 sets. If you perform 2 or more exercises, you must aim for 30 reps in 3 sets. | ||
| 1-2 abdominal exercises. By doing One exercise goal – 50 reps in 5 sets. By doing more than two exercises aim for 30 repetitions in 3 sets. | ||
| Day 7 | ||||
|---|---|---|---|---|
| Weeks 2 and 4 | ||||
| Notes | ||||
| Holiday. Spend this day completely relaxed. Sleep, relax, relax! | ||||
Drying nutrition plan for girls and supplements for 1500 calories
Combine the 4-week training program above for drying with a nutrition plan and sports supplements presented lower to remove as much fat as possible and preserve muscle mass as possible. Intended for women 55 kg weight, this plan provides at least 1.5g of protein per 1kg body weight to maximize weight retention, and 0.8 g fat per 1 kg of body weight to ensure normal life activity. Weight loss will range from 200 to 500 g per a week.
Body drying menu for girls
Means the correct drying of the body for girls menu for a month from products that will support muscle mass, supply the body vitamins and minerals. But it will save calorie deficit, which is necessary for burning fat.
8 a.m.
- 1 portion of a fat burner, 1 portion of multivitamins, 2-3 g of fish fat, 5 mg vitamin D.
- 2 slices of turkey, 2 large eggs and 1 cup of blueberries.
- Nutrition: 340 calories, 18 g protein, 22 g carbohydrates, 20 g of fat, 4 g of fiber.
12:00
- 2 cups raw spinach, 1 cup cherry tomatoes, 2 tbsp. raspberry balsamic vinegar, 30 g feta cheese, 90 g steak and 1 a cup of strawberries.
- Nutrition: 330 calories, 25 g protein, 28 g carbohydrates, 13 g of fat, 6 g of fiber.
3 p.m.
- 1 serving of fat burner.
- 1 cup unsweetened almond milk with vanilla flavor.
- Nutrition: 210 calories, 30 g protein, 11 g carbohydrates, 5 g of fat, 4 g of fiber.
5 p.m.
- 1 portion of pre-workout complex + 1 portion of donor nitrogen oxide or just arginine.
- Nutrition: 0 calories, 0 g protein, 0 g carbohydrates, 0 g fat, 0 g fiber
17: 30-18: 30
- Workout as described above + 1 serving of BCAA amino acids per training time.
- Nutrition: 20 calories, 5 g protein, 0 g carbohydrates, 0 g fat, 0 g fiber.
19:00
- 90 g lean turkey, 1 small wheat tortilla, 1 slice low fat swiss cheese with 3 servings of stew broccoli.
- Nutrition: 390 calories, 34 g protein, 39 g carbohydrates, 11 g of fat, 12 g of fiber.
9 p.m.
- 1 serving of whey protein, 1 serving of fiber.
- 1 cup unsweetened almond milk with vanilla flavor.
- Nutrition: 215 calories, 25 g protein, 15 g carbohydrates, 7 g of fat, 11 g of fiber.
General information:
- Calories – 1500
- Protein – 137 g
- Carbohydrates – 115 g
- Fat – 55 g
- Fiber – 37 g
This is just an example of what drying food might look like. girls. The main principle of any fat burning is excess calorie consumption over its consumption. But the right diet for body drying for girls and men, should be 60% protein, 30% of carbohydrates and 10% of fats. Proportions may vary in depending on the particular of your body. Proper nutrition on drying should allow you to burn fats and preserve muscle as much as possible, so that the body looks embossed and beautiful. Therefore use our recommendations, adjusting them for yourself.