Body drying training program for men, a six-day set of exercises in the gym

Is it enough for you to simply build impressive muscle mass? Or do you need a sculpted body with clearly defined muscles? Drying will help get rid of excess water in the body. We are sharing with you a six-day training program that will help you get closer to your dream body. But remember, it won’t be easy!

Alexey Dmitryaev

bronze medalist "Mens Physicist" - 2015

In this program, you can eat enough carbohydrates and not do cardio. The downside is that it is quite complicated. I use the program to prepare for competitions and do five to seven sets. But for those who are not going to participate in competitions, three or four will be enough.

Day 2 – back/shoulders/biceps

Pull-ups

Technique:

Let's grab the crossbar. We hang on it with straight arms.
Pull your torso up on the bar until your chin touches it.
We lower ourselves back to the starting position.

We perform four approaches 8-10 times.

Bent-over barbell row

Technique:

Standing over the barbell, slightly bend your knees and tilt your torso.
We take the barbell in straight, lowered hands.
Pull the barbell towards your lower back. At the same time, the elbows bend and move back.
We return to the starting position.

We perform three approaches 8-12 times.

Photo: istockphoto.com

Close Grip Vertical Row

Technique:

We sit down facing the block. We take the handle with a narrow grip.
From this position we pull them towards the chest. The elbows go along the body.
The back bends slightly during the pull.
Then we return the handle to the top. We do not fully extend our arms.

We perform three approaches 10-12 times.

Bent-over dumbbell row

Technique:

We rest our knee and hand on the bench on one side.
We stand on the floor with our other foot and hold a dumbbell in our straight hand.
Raise the dumbbell to chest level. At the same time, the elbow bends and rises above the level of the back.
Lower the dumbbell.

We perform four approaches 10 times.

Quick fat-burning workout in 17 minutes

Muscle training for strong arms and pronounced shoulders from a master of sports in bodybuilding

Vertical linkage

Technique:

We sit down facing the simulator.
We stretch our arms up and grab the handles.
We pull them to the chest. At the same time, we spread our elbows to the sides.
Then we straighten our arms back up.

We perform four approaches 10 times.

Hyperextension

Technique:

We rest our outer thigh on a special bench. The legs are fixed under the bolsters.
We hold our hands at the chin.
We lower the torso down just below the level of the simulator.
Straighten your back again.

We perform four approaches 15 times.

Photo: istockphoto.com

Hammer

Technique:

We stand up straight, arms down along the body. We hold a dumbbell in each.
The elbows are pressed tightly to the body.
Bend your elbows while lifting the dumbbells toward your shoulders.
We put our hands back.

We perform four approaches 12 times.

Seated dumbbell raises

Technique:

We sit on a special banquette, leaning against the backrest.
The arms are lowered along the body.
We hold a dumbbell in each hand.
We bend our left arm and right arm alternately.

We perform five approaches 12 times.

The most dangerous exercises that are best avoided

Training for men to pump up the pectoral muscles

How often should you exercise?

We advise you to devote 3 or 4 days a week to training if you are new to the world of sports. If you are an advanced athlete, then perhaps you need to visit the gym a little more often.

But in your pursuit of a toned body, don't forget to take rest days to give your body enough time to recover, otherwise you won't be able to get the most out of your workouts. Remember – your muscles need a day off too!

Superset: swings from behind + raises in front of you

Swings from behind

Technique:

We stand with our right side to the block simulator.
We take the handle in our left hand.
Slightly bend your arm at the elbow and move it up and to the side, raising it to shoulder level.
Then we lower our hand again, moving it slightly behind our back.

Lifts in front of you

We stand with our backs to the block.
Let's take the handle. The arm is lowered along the body.
From this position, raise your arm in front of you, bringing it to shoulder level.
Let's put it back.

We do four sets of 12 times on each hand.

Photo: istockphoto.com

Use of sports supplements

Some supplements that stimulate the breakdown of subcutaneous fat and preserve muscle volume can speed up the results of fat-burning training. Such sports nutrition includes fat burners, as well as BCAA amino acid complexes. The former help speed up the breakdown of fats, while the latter help prevent catabolism. When purchasing any supplement, you must carefully read the composition of the product. It should not contain sugar. You should not add any additional components to the additive to improve the taste.

Day 3 – legs/shoulders

Seated leg extension

Technique:

We sit in the exercise machine and place our legs under the bolster.
We bend our knees and straighten our legs.
Then we bend our legs back.

We perform four approaches 15 times.

Squats with a bar

Technique:

We stand straight, feet shoulder-width apart.
We place the bar on our shoulders and hold it with our hands.
Let's do a squat.
We stand back up, straightening our knees.

We do three approaches: the first - 15 times, the second - 12, the third - 10.

Leg press

Technique:

Let's get into the gym. Place your feet on the platform approximately shoulder width apart.
Bend your legs, pulling your knees towards your chest.
Push the platform up.

We perform four approaches 10-12 times.

Photo: istockphoto.com

Lying leg curl

Technique:

We lie down on the stomach in the exercise machine. We fix the feet with a roller.
Bend your legs, bringing your heels to your hips.
We bend our legs back.

We perform four approaches 15 times.

Swing dumbbells to the sides from a sitting position

Technique:

We sit down on the banquette. We take a dumbbell in each hand.
We lower our arms down along the body.
From this position, we raise our arms up and to the sides, bringing them to shoulder level.
We lower our hands back down.

We perform five approaches 12 times.

Standing Chin Row

Technique:

We stand straight, arms lowered in front of us.
We take the curved bar in our hands.
Raise the bar up to chest level. In this case, the elbows spread to the sides and rise above the shoulders.
Afterwards, we lower the bar back down in front of us.

We perform five approaches 12 times.

Photo: istockphoto.com

Bent over swings

Technique:

We sit down on the banquette. Bend, lower your chest to your knees.
We lower our hands down and take dumbbells.
From this position, raise the dumbbells up. The elbows are slightly bent and move behind the back.
We put our hands down again.

We perform five approaches 12 times.

Swings in a crossover

Technique:

We stand between two blocks in the crossover.
We take the handle from the left block in our right hand and vice versa.
We bring our arms forward and slightly bend them at the elbows.
We spread our arms crossed in this way to the sides, moving our elbows behind our backs.
Then we return our arms to the crossed position.

We perform five approaches 12 times.

A set of exercises to work the back muscles from a master of sports in bodybuilding

How to properly increase the load in training

What diet should I follow to lose weight?

They say abs are formed in the kitchen. Is it so? In fact, this saying is not unfounded. Sure, you can lift whatever weight you want, but you won't be able to make significant gains if you're on a poor calorie surplus diet.

We recommend: how to pump up your abs at home.

There are a lot of weight loss diets online, but it is very important to find the one that suits you. Fashionable diets that promise quick weight loss give a short-term effect, and after them fat is gained again in the same volume.

So, we recommend that you eat a diet that is rich in foods that contain healthy fats, protein, and complex carbohydrates.

Also, don't include foods that you hate on your menu, no matter how healthy they may be. Choose their tastier counterparts for yourself, so you will make your weight loss process damn enjoyable.

Don't forget about the most important condition for losing weight. We are talking about a calorie deficit . If you don't eat in a calorie deficit, all your efforts in the gym will be in vain.

What is a calorie deficit

In simple terms, a calorie deficit is an eating pattern in which you consume fewer calories than you burn.

How do you know what deficit is right for you?

First, you need to determine your BMR or PBM (from the English basal metabolic rate, or basal metabolic rate). That is, you need to figure out how many calories your body needs to maintain your current weight.

Additionally, you'll need to calculate your total daily energy expenditure, or TDEE. That is, you need to add your BMR to the number of calories you burn on average per day.

To calculate your TDEE, you can use a special online calculator. Once you've determined your TDEE, the hard part comes - keeping track of your calorie intake.

It is very important to maintain a proper calorie deficit. If you overdo it and your deficit turns out to be greater than necessary, this will lead to loss of muscle mass, since your body will simply have nowhere to take energy from.

The ideal deficit value for optimal weight loss is 100-200 calories of your total daily caloric intake. The calorie deficit should only be increased when your weight reaches a so-called “plateau,” that is, when it simply stops falling. This happens due to the fact that the body gradually adapts to such a diet and gets used to living on a diet.

How to track your calorie intake

Of course, you can eat intuitively, keeping track of calories “by eye”. However, this method is extremely unreliable (especially in the first stages of losing weight), because sometimes you can consume more calories than you think, without knowing it. A handful of chips or an extra slice of pizza may seem like such a small thing, but it could jeopardize all the gains you've made in the gym.

We encourage you to keep a daily record of the energy and nutritional value of your diet so you know exactly how many calories you eat and whether the food meets your macronutrient needs.

! Macronutrients are nutrients that a person needs to maintain normal functioning of the body. These include proteins, fats and carbohydrates.

Keep yourself a food diary or install a special application on your smartphone to monitor your nutrition and observe regular improvements in your figure in the mirror.

Day 4 – chest/shoulders/triceps

Superset: bench press + dumbbell fly

Bench press

Technique:

We lie down on a bench under the barbell. We grab the bar with a wide grip.
Remove the bar from the rack and lower it to chest level.
Push the barbell up.
Then we lower it again until it touches the chest.
Upon completion of the exercise, return the barbell to the rack.

Photo: istockphoto.com

Lying dumbbell fly

Technique:

We lie down on the banquette. We hold a dumbbell in each hand.
We bring our arms straight with dumbbells above our heads.
From this position we spread our arms to the sides.
Then we bring our arms above our heads again.

We perform five approaches 20 times.

Superset: dumbbell bench press + crossover

Dumbbell Bench Press

Technique:

We lie with our backs on the bench, with our feet resting on the floor.
We hold a dumbbell in each hand and bend our elbows to a right angle.
We spread our arms to the sides so that both the dumbbells and elbows are at chest level.
From this position, raise the dumbbells forward.
At the highest point, the dumbbells touch each other.
Then lower the dumbbells again until your elbows are bent at a right angle.

Crossover

Technique:

We stand between two blocks in the crossover.
We take the handle of the right block with our right hand, and the handle of the left block with our left hand.
We spread our arms to the sides, slightly bending them at the elbows.
From this position, we bring our hands to the center.
Then we move them apart again.

We perform five approaches 20 times.

Superset: dumbbell swings forward + dumbbell swings to the sides + seated dumbbell press

Swing dumbbells forward

Technique:

We sit down on the banquette. We take a dumbbell in each hand.
We lower our arms down along the body.
From this position, we raise our arms up and forward, bringing them to shoulder level.
We lower our hands back down.

Photo: istockphoto.com

Swing dumbbells to the sides

Technique:

We sit down on the banquette. We take a dumbbell in each hand.
We lower our hands down. From this position, we raise our arms up and to the sides, bringing them to shoulder level.
We lower our hands back down.

Seated dumbbell press

Technique:

We sit on the bench, leaning against the back.
We hold a dumbbell in each hand.
Raise the dumbbells to shoulder level.
From this position we squeeze them up.
Then we lower it again to the shoulders.

We perform four sets of 20 times.

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Superset: French press with dumbbells + cable extension

French bench press with dumbbells

Technique:

We lie down on the banquette. We hold a dumbbell in each hand.
We raise our hands up and move them behind our heads.
From this position, we extend our arms, bringing the dumbbells up.
Then we lower them behind the head again.

Extension in block

Execution technique

We stand facing the block.
We take the braids with both hands. Keep your arms bent in front of you.
From this position, we extend our arms and lower the cords to the level of the lower back.
Then we return our hands to their original position.

We perform five approaches 20 times.

Shrugs with dumbbells

Technique:

We stand up straight, arms down along the body. We hold a dumbbell in each hand.
From this position we raise our shoulders.
Then we lower them back again.

We perform five approaches 17-20 times.

Photo: istockphoto.com

General principles for creating weight loss programs

More often, overweight people who have never worked out in the gym want to get rid of fat. If you are a beginner, you should approach the start of training very responsibly, since your body is not yet ready for the stress. To lose weight, you first need to get your cardiovascular system into working order. Standing on the treadmill for 30 minutes straight away can overload your heart.

It is necessary to use the principle of gradual introduction into the training rhythm. Start small, paying attention to your pulse, blood pressure and breathing rate. These are very important vital signs; they should not jump to critical values. The main principle of any training is to do no harm.

Focus on nutrition

A good trainer must understand that complex training in the gym to save fat is only part of the success. If his client, who wants to lose weight, eats as before, there will be no result. Indeed, in most cases, obesity is precisely a consequence of an improper diet and bad eating habits.

? Key principles of proper nutrition

Day 5 – back/deltoids/biceps

Superset: seated chest row + abdominal row

Seated chest row with wide grip

Technique:

We sit down facing the block. We rest our feet on the platform.
We grab the handle of the block with a wide grip.
Pull the handle towards your chest.
The elbows are spread to the sides.
Then we return to the starting position.

Pull block to the stomach

Technique:

We sit down facing the block.
We take hold of the handles with a narrow grip. From this position we pull the handles towards the stomach. The elbows go along the body.
The back bends slightly during the pull.
Then return the handles to their original position. We do not fully extend our arms.

We perform six approaches 20 times.

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Superset: vertical lever row + horizontal lever row

Vertical lever rod

Technique:

We sit down facing the simulator.
We stretch our arms up and grab the handles of the simulator.
We pull them to the chest. At the same time, we spread our elbows to the sides.
Then we straighten our arms back up.

Lever rod horizontal

Technique:

We sit down in the exercise machine, resting our chest on the pad.
We take the handles of the simulator with our hands.
Pull the arms towards the chest. In this case, the elbows go along the body.
We extend our arms and return the handles to their place.

We perform six approaches 20 times.

Superset: barbell row to the chin + bent over swings

Barbell row to the chin

Technique:

We stand straight, arms lowered in front of us. We take the wavy bar in our hands.
Raise the bar up to chest level. Elbows spread to the sides and rise above the shoulders.
Afterwards, we lower the bar back down in front of us.

Photo: istockphoto.com

Bent over swings

Technique:

We sit down on the banquette. Bend, lower your chest to your knees.
We lower our hands down and take dumbbells in them.
From this position, raise the dumbbells up.
In this case, the elbows are slightly bent and move behind the back.
After which we lower our hands again.

We perform five approaches 20 times.

Superset: Scott Bench Biceps + Hammer

Biceps on Scott bench

Technique:

We sit down on the seat of the exercise machine.
We rest our chest against one surface of the bench. We place our elbows on its second surface.
We take the wavy neck in our hands.
From this position, bend your arms without bringing the bar to your shoulders.
Then we lower the bar again, without fully extending our elbows.

Hammer

Technique:

We stand up straight, arms with dumbbells are lowered along the body and pressed tightly to the body.
Bend your elbows while lifting the dumbbells to chest level.
Lower the dumbbells back.

We perform five approaches 20 times.

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Causes of excess weight

Extra pounds are a consequence of an imbalance between calories consumed and the total amount of energy expended by the body in the process of various activities.

Excess weight leads to serious consequences:

diseases of the heart and blood vessels, liver, musculoskeletal system;
oncology;
diabetes;
arterial hypertension;
development of an inferiority complex and self-doubt;
problems in relationships with the opposite sex.

Exercises aimed at losing weight will not only give your body an attractive appearance, but will also help prevent many diseases.

Day 6 – legs

Superset: hyperextension + crunches

Hyperextension

Technique:

We rest our hips on the bench.
We fix the legs with a roller. We hold our hands near the selection.
We bend at the waist, lowering the body just below the level of the bench.
Straighten your back again.

Crunches

Technique:

We lie down on our backs. Raise your legs up and bend your knees. We cross our feet.
We hold our hands behind our heads.
From this position we lift the torso up to the legs.
Then we fall back onto our backs.

We perform five approaches 20 times.

Photo: istockphoto.com

Superset: leg extensions in the simulator + lunges with dumbbells

Seated leg extension

Technique:

We sit in the exercise machine and place our feet under the cushion.
We bend our knees and straighten our legs.
Then we bend our legs back.

Back lunges with dumbbells

Technique:

We stand up straight, arms with dumbbells are lowered along the body.
Take a long step back with your right foot.
We straighten up and return the leg to its place.
We repeat this with the left leg.

We perform five approaches 30 times.

Photo: istockphoto.com

Superset: Leg Press + Dead Press

Leg press

Technique:

Let's get into the gym. Place your feet on the platform approximately shoulder width apart.
Bend your legs, pulling your knees towards your chest.
Push the platform up.

Dead press

Technique:

We stand over the barbell. Bend your knees and tilt your body forward.
Let's grab the barbell.
Let's unbend together with her.
After this, we lower the barbell down again, bending our knees and tilting our body forward. Do not place the barbell on the floor until the end of the exercise.

We perform five approaches 20 times.

Superset: seated calf raises + standing calf raises

Shin sitting

Technique:

We sit in the simulator.
We place our socks on the platform and place our knees under special pads.
From this position we place our feet on our toes.
Then we lower ourselves back down with our heels.

Cardio training rules for men

The program included 10 intense exercises to quickly burn fat and create a slim and toned body. This workout is convenient to practice at home, since you only need a small square of free space. The set of exercises is aimed at burning fat, toning all muscle groups and developing endurance.

Any cardio workout for men will be better if you adhere to a number of the following recommendations:

If you want to burn fat, build heart strength, and maintain muscle mass, we recommend interval training, alternating between maximum effort and short rest stops. For example, 30 seconds of intense work, then 15 seconds of rest. Such interval training not only helps to maximize the effectiveness of your workout in terms of fat burning, but also forces the body to burn calories within 24 hours after the end of the workout.
Morning and evening training should be done at different intensities. When working out in the morning, you don’t need to be too zealous. It is very important to warm up well to activate your muscles and joints after sleep. It is permissible to conduct training in the afternoon at a higher intensity, since the body has already managed to wake up and enter a working state. However, it is better to avoid explosive loads before bedtime.
Increase the load only when the usual pace ceases to cause a noticeable increase in heart rate. This is the only way you can achieve better results without jeopardizing your own health. To check your current level of preparation, try the “verbal test”. If you can speak calmly during the old program, you can safely increase your level.
Remember that in interval cardio training, the load is entirely dependent on speed. The faster you perform the exercise, the more intense the workout. This means that you can easily adjust the load by simply increasing or decreasing the speed of the exercises.
If you're just starting out, don't do cardio for more than 15-20 minutes. Monitor your own condition, ending the lesson immediately if you feel a headache, nausea or faintness.
Strength training is a man's best friend. In addition to cardio, it is necessary to develop physical strength. By pumping up your muscles, your body becomes more toned, your posture straightens, which visually makes you slimmer. Metabolism is accelerated, the production of male hormones is stimulated, which is very important for those who want to lose weight. Check out our strength training plan for men: split option and fullbody option.

Before cardio training, be sure to warm up and stretch after training :

Ready-made warm-up and stretching before and after cardio training
Short warm-up before training for 5 minutes
Short stretch after workout for 5 minutes

How to do a cardio workout using a timer:

For beginner level. Exercise scheme: 30 seconds of work, 30 seconds of rest. First perform 5 exercises from the first round, repeat them in two circles. Then perform 5 exercises from the second round, also repeat them in two circles. Rest 2 minutes between circles and rounds. The total cardio workout time will be 13 minutes (if you do each round without repetitions) or 25 minutes (if you repeat each round in two circles). Ready timer 30 seconds work / 30 seconds rest.
For intermediate level. Exercise scheme: 30 seconds of work, 15 seconds of rest. First perform 5 exercises from the first round, repeat them in two or three circles. Then perform 5 exercises from the second round, also repeat them in two or three circles. Rest 1-2 minutes between circles and rounds. The total cardio workout time will be 20 minutes (if you repeat each round of two laps) or 30 minutes (if you repeat each round of three laps). Ready timer 30 seconds work / 15 seconds rest.
For advanced level. Exercise scheme: 45 seconds of work, 15 seconds of rest. Do 5 exercises from the first round first, repeat them in two or three circles. Then perform 5 exercises from the second round, also repeat them in two or three circles. Rest 1-2 minutes between circles and rounds. The total cardio workout time will be 30 minutes (if you repeat each round of two laps) or 40 minutes (if you repeat each round of three laps). Ready timer 45 seconds work / 15 seconds rest.

To train using a timer, you can download the Tabata Timer mobile application, which allows you to set timers for training yourself. See also our selection of mobile phone apps with timers for training. In addition, the links above offer videos with ready-made timers that are convenient to practice with.

If you don't like training on a timer, you can do exercises based on the number of repetitions. However, we still recommend doing cardio training in interval mode using a timer if you want to get the maximum effect from your workouts.

How to do cardio by number of reps

First round:

Running in place with blows in front of you: 20-25 blows on each hand (40-50 blows in total).
Squat jumps with legs raised: 20-25 jumps.
Burpees with arms and legs extended in a plank: 8-12 jumps.
Knee lifts with elbow pulls: 15-20 leg lifts on each side (30-40 in total).
Jumping lunges (right leg): 15-20 lunges.
Jumping lunges (left leg): 15-20 lunges.

Second round:

Squat jumps forward and backward: 20-25 squats.
Jump steps with arm swing: 20-25 arm raises.
Plank jumps with shoulder touches: 15-20 touches on each side (30-40 in total).
Raising the knees to the elbows: 15-20 touches on each side (30-40 in total).
Lunge knee raise (right leg): 15-20 lunges.
Lunge knee raise (left leg): 15-20 lunges.

Repeat each round for 2-3 rounds. Rest between exercises 15-30 seconds, between circles 1-2 minutes. Remember that the intensity and effectiveness of the program depends on the speed of the exercises.

Jumping over a barrier

Yes yes, through the barrier! As equipment, you can use your own suitcase, bag, or a cardboard box of household appliances lying on the balcony.

Place the barrier on the floor and stand to the side of it.
Jump over the barrier from side to side.

Here, as with burpees, it is worth using the interval method: 40 seconds work / 20 seconds rest. 10 minutes for men and 8 for girls .

This exercise can be complicated by rotating the body 180 degrees in each jump.

Perform each subsequent turn in reverse order (not in a circle).

Comments for beginners

The key to success in a fat-burning workout is regularity. But if you have never done HIIT before (and your experience is mainly in strength training), the program will definitely seem difficult and even impossible for the first time.

But try anyway. Instead of 30 seconds, perform the movement for 10 or 15 seconds - trying to remember the technique and understand exactly how to control the change of limbs. For beginners, it is permissible to simplify the exercises and also use partial amplitude.

The most important advice

Don't be maximalists. Only a person with extensive experience in performing the jumping exercises included in it can ideally perform such a training for the first time. Your main task is to tune in to the result and move towards it in progressive steps.

However, the fat-burning effect will not be long in coming - since the program is really aimed at increasing tone and endurance. It is impossible to achieve lean muscles solely with exercises with barbells and dumbbells - to draw relief, it is important to be able to work in the aerobic zone.

// Continuing the topic:

how quickly do you need to lose weight - and how much can you lose in a month?

***

The main condition for a successful fat-burning workout is regularity. By following the proposed exercise program for 1-2 months, you should notice a noticeable increase in muscle tone - as well as an increase in endurance and improved coordination of movements.

New understanding of "functional training"

Maybe you used to exercise regularly, but you might have given it up to spend more time with your children. It is commendable. But you shouldn't sacrifice your physical fitness. Being on your toes means doing more for your children: you can crawl on the floor with your children when they are still infancy; play with them in the yard when they are preschoolers, and shoot hoops with them when they reach adolescence. These are some of the most important reasons to get in shape.

Preparation plan for the second option

Now let's go back to the second example. If you are thin and your main goal is to gain weight and give your figure a sporty silhouette, you just need to follow the advice from the first half of the article. Create a calorie surplus and get the right amount of quality protein with Impact Whey Protein. Train according to our program, gradually increasing the load. And let your body recover after exercise by sleeping at least 8 hours a day.

Start your beach preparation now and you'll be sure to impress everyone with your summer shape!