Strength training for women: Create your dream body without trainers and diets

Chapter 1. Introduction to women\'s strength training
	Pros of strength training for females
	Features of female physiology in strength training
Chapter 2. The basics of building strength workouts
	Full body or circular workout
	2 day split workout for upper or lower parts of the body
	3 day split workout - deadlifts, bench press and legs
	4 day split workout for large and small muscle groups
	5 day split workout for a specific muscle group
	Variable factors of the training process
Chapter 3. Exercise classification and selection
	Complex or multi-joint exercises
	Isolating or single-joint exercises
Chapter 4. Training tools for workouts
	Approaches
	Supersets
	Complex approaches
	Pyramid-based approaches
	Preliminary fatigue
	Rest time between approaches
	Priority principle
	The principle of \"time under load\"
	Eccentric phase
	Concentric phase
	Isometric phase
	Neuromuscular communication
Chapter 5. Shoulder muscles training
	Exercises for the front deltoids
	Exercises for the side head of the shoulder
	Exercises for the back head of the shoulder
	Additional shoulder exercises
	Approaches and repetitions
Chapter 6. Back muscles training
	Back multi-joint exercises
	Back isolation exercises
	Synergy in movements
	Approaches and repetitions
Chapter 7. Arm muscles training
	Triceps
	Biceps
	Forearms
	Training set for the arms
Chapter 8. Pectoral muscles training
	Basic exercises for the pectoral muscles
	Isolation exercises for the pectoral muscles
	Approaches and repetitions
Chapter 9. Leg muscles training
	Exercises for training the quadriceps
	Exercises for training the back of the legs
	Exercises for training the buttocks
	Building a training program for leg muscles
Chapter 10. Abdominal muscles training
	Isolation exercises for the abdominal muscles
Chapter 11. Calf muscles training
	Isolation exercises for the calf muscles
Chapter 12. Preparation for training in gym
Chapter 13. How to eat properly for exercise
	Nutrition rules for better results
	What to eat for gaining muscle mass
	What to eat for losing weight
	Nutrition and natural stimulators
	Amino acids
Chapter 14. Conclusion
	About Author