A training program for drying muscles In this program, each muscle group trains once a week, similar to the weight gain plan, but with an increased number of exercises. Repetitions: 12-15 for each set. Rest between sets: 1.5-2 minutes. Number of sets: 3 for each exercise. For exercises with your own weight, such as push-ups on the uneven bars and pull-ups, we use a maximum of repetitions without adding weight. The pump approach is an additional approach with less weight and an increased number of repetitions (20-40). Start with 20 repetitions, then gradually increase to 40. Tip: approach the program with caution, avoiding excessive loads. There is no need to chase large weights, but it is also not worth using too light weights. Monday (legs, shoulders) Squats with a barbell. Leg extensions on the simulator (pump approach). Leg flexion on the simulator (pump approach). Standing on your toes. Arnold's bench press. Standing dumbbell breeding (pump approach). Lifting dumbbells in front of you (pump approach). Lifting dumbbells in a tilt (pump approach). Twisting. Tuesday (aerobic exercise) Start with 20-30 minutes of aerobic exercise, gradually increasing to 50-60 minutes. Wednesday (chest, triceps) Bench press. Push-ups on the uneven bars. Bench press dumbbells. Crossovers (pump approach). French bench press. Vertical bench press in the block (pump approach). Lifting the legs in the vise. Thursday (aerobic exercise) Friday (back, biceps) Deadlift. Pull-ups. Pull the block by the head (pump approach). The thrust of the block to the belt (pump approach). Lifting the barbell on the biceps with a straight neck. Alternate bending of the arms with dumbbells while standing. Lifting a dumbbell on the biceps in Scott's bench (pump approach). Lifting the body on a Roman chair. Conclusion This program is optimal for drying muscles. It combines basic exercises that allow you to maintain muscle mass, and isolating exercises that form relief. If you follow all the described recommendations, you will be able to achieve a beautiful and clear muscular relief.