If it's your first time, you'd better practice every instrument and get familiar with the movements and instruments. Every movement has 1-2 groups, but after practicing, your muscles will be sore for 2-3 days, which is normal, and lactic acid in your muscles will accumulate, causing pain! It is human self-protection! Pay attention to full warm-up before exercise, and every joint and muscle will get full activity to reduce the possibility of injury! Stretching after exercise in each group can restore muscle elasticity and relieve pain after training.

Don't go until your muscles have recovered, and the same is true for the second and third time. If you recover quickly, you can also carry out the second and third systematic training. It usually takes 15 to 20 days to get used to it! After this process, your muscles should not hurt, only the sour feeling and blood pumping during training!

My training plan: on Monday, the chest barbell is 4X 10 dumbbell upper chest, middle chest, upper chest and 4X 10 dumbbell bench press down the ramp 4X 10.

Tuesday Shoulders: Sitting Smith pushes shoulders 4X 10 dumbbell standing bird 4X 10 dumbbell prone bird 4X 10 barbell rowing attention 4X 10.

Wednesday's back: Pull-ups 4X 10 Sit down 4X 10 Prone rowing 4X 10 Dumbbell single arm rowing 4X 10.

Four legs: on Friday, lift the barbell with two arms and three heads, pull up with supine bent arms 4X 10, 1, pull up with two heads and three heads, bend and stretch the dumbbell with one arm and the back of the neck, bend down with dumbbell 4X 10, also 1, pull up with two heads and three heads, and pull down with gantry rope 4X65438+.

Abdominal muscles can be interspersed with training on any day, but personally, abdominal muscles are difficult to be obvious. It is best to go every day after the painful adaptation period, but you must have a rest to let your muscles recover.