This is an entry-level fitness program for mass fitness enthusiasts. Since you can exercise in the gym, you can provide a lot of training movements. You can have a look if you are interested.

Process stage: preliminary introduction

Task principle: step by step, learn movements and master training essentials.

Weekly frequency: 3 times, training every other day.

Class time: 30-45 minutes, gradually increased to 45-60 minutes.

Differentiation mode: tri-differentiation in the week. Practice different movements for each part.

Position and action times: there are 10~ 12 actions in different parts of the whole body.

Exercise load: 65438+ 0~2 groups per exercise, gradually increasing to 2~3 groups, ≯3 groups. 8~ 12 times in each group (small muscle group 12~ 15 times)

Location distribution of training three times a week (the difference between three weeks)

Position and sequence of surrounding target muscles

(2) chest, shoulders, biceps brachii, triceps brachii, thighs, buttocks, calves, waist and abdomen

(4) chest, back, biceps brachii, triceps brachii, thighs, buttocks, forearms and abdomen

Five (six) chest, back, triceps brachii, biceps brachii, forearm, calf and abdomen.

Practice the movements of each part:

Upper action of chest muscles: upward oblique barbell (dumbbell) bench press, upward oblique bird.

Lower part of pectoral muscle: barbell (dumbbell) downward oblique bench press.

The action of the inner side of the pectoral muscle (cleavage): chest pincers crossing, dumbbell flying bird, dumbbell bench press.

Lateral action of pectoral muscles: bench press with wide barbell.

Shoulders: barbell pressure, sitting dumbbell arm pressure, side lift, leaning dumbbell bird, rowing upright.

Biceps brachii: barbell bending, dumbbell bending, inclined plate bending, chest compression,

Triceps brachii: standing arm flexion and extension, bending dumbbell arm flexion and extension, supine back support.

Back: Sitting stroke, T stroke, prone stroke, one-arm stroke, chest pull-down, neck pull-down, pull-ups.

Abdomen: barbell rotation, supine abdomen lifting, supine knees bending, supine lifting at both ends, right-angle lifting.

Thigh: barbell squat, sitting posture, ankle load stretching, prone ankle load bending, lying posture load leg lifting, sitting posture, legs load stretching.

Legs: Standing posture, shoulders bearing weight, heels raised.

There may be some technical terms that you haven't seen before. You can ask your gym instructor to demonstrate them, especially when doing heavy sports, you must protect them. After a period of persistence, we can continue to discuss the problems that appear later and the next plan.

The answer is not very good, I hope it will help you.