Squat 1 (group) ×20 (times)
Lie on your back and bend your arms with dumbbells, and pull up 1× 10-20.
Upsloped barbell bench press1× 8-12
Drop-down1× 8-12
Bending1× 8-12
Press 1×8— 12 on the tensioner.
Training suggestions:
1. Train hard.
2. Reduce training times and improve training quality.
3. Use only one basic and effective compound training action.
4. Increase the rest time between groups.
5. Food should contain a lot of protein.
This is a fitness plan made by Arnold Schwarzenegger for ordinary bodybuilders. My personal experience can tell you that it is feasible.
1 I don't appreciate the scheme recommended by my friends. This plan is too professional and too hard for an ordinary person to do. If you don't want to be a bodybuilder, you should think carefully. Besides, I don't approve of training without rest. On the contrary, I think adequate rest will have a positive impact on health and training.
Finally, I also suggest doing 15 to 30 minutes of aerobic training after strength training, which will help the secretion of "growth hormone" (the effect of burning fat and increasing muscles). Fitness is the best way for men to lose weight. At the same time, it can increase muscles, standardize your body shape and enhance your self-confidence.
Wish you success!