Training to dry and gain muscle –

1. Dumbbell sumo squats (thighs and butt)

– (Lu Cristhovam/)

Standing, abs contracted, legs wide apart and knees semiflexed. Keep your knees and feet pointed out. Hold a weight in both hands with your arms extended in front of your body. Project the hips back a little. Squat down, slowly lowering your torso until your knees form a 90-degree angle to your shoulders. thighs, and come back without fully extending them. Don’t let your knees go beyond your toes.

Load: from 8 to 10 kg

2. Smith lunge (thighs and butt)

Standing, support the barbell on your back, in the trapeze region, with your hands wider than shoulder width apart and your elbows pointed downwards. With your abdomen contracted, place your left leg forward and your right behind, resting your toe on the ground. Squat down slowly until your front knee is at a 90-degree angle to your thigh and your back knee is close to the floor, then come back down. Perform all reps with one leg and then the other.

Load: from 5 to 8 kg on each side

3. Adductor chair (inner thighs)

– (Fabio Heizenreder/)

Sitting on the device, with your hands on the handles, contract the abdomen and spread your legs wide apart, without forcing too much. Bring your legs together and come back slowly.

Load: from 15 to 20 kg

4. Chair abductor (outer thighs and buttocks)

– (Fabio Heizenreder/)

Sitting on the device, with your hands on the handles, contract your abdomen and let your legs united. Pull them apart as far as you can, contracting your thighs, and slowly come back until they almost touch.

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Load: from 20 to 25 kg

5. Extension chair (quadriceps)

Sitting on the device, keep the back supported and hands on the side handles. She contracts her abdomen. She extends her knees and comes back slowly.

Load: from 15 to 20 kg

Read more: Workout with just 4 exercises to define and dry your entire body

6. Chair flexor (back of thighs)

– (Fabio Heizenreder/)

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Sitting on the device, keep your back supported and your hands on the side handles. She contracts her abdomen and keeps her legs extended. She bends her knees until her legs form a 90-degree angle to her thighs and slowly lowers them back down.

Load: from 15 to 20 kg

7. French triceps (triceps)

Standing up, contract your abdomen, hold your weights and raise your extended arms above your head. Bend them, bringing the weights behind your head and keeping your elbows pointed up, and come back.

Load: from 2 to 5 kg

8. Bridge glutes (butt)

Lying down, bend your knees and leave your legs parallel and open at a width greater than that of your hips. Support your feet on the floor. Raise your hips, without taking your shoulders off the ground, and come back. Contract your butt and thighs well to protect your column. If you have lower back pain, do not do this exercise.

9. Seated row (back)

Sitting, feet on the floor and abdomen contracted and leaning against the support. The upper part of the support ends exactly on the sternum. Hold the equipment handles. Bend your elbows, bringing them back, and come back. Do not disengage the abdominal area from the support and keep the spine straight and the hips fitted.