0 1 Monday, training place: middle part of pectoral muscle, triceps brachii.
Barbell bench press 3× 10
Dumbbell bird 3× 10
Stretcher clamp chest 3× 10
Butterfly brooch 3× 10
Press the heavy hammer 3× 10.
Dumbbell bending arm flexion and extension 3× 10
Wednesday, 2002 training site: latissimus dorsi and biceps brachii.
Pull down 3× 10 in the sitting position of the heavy hammer.
Boating 3× 10
Standing dumbbells bend over and row 3× 10.
Standing barbell bending 3× 10
Sitting dumbbell bending 3× 10
Friday, 2003, training site: deltoid and abdominal muscles.
Barbell sitting posture is 3× 10.
3× 10 before dumbbell lifting.
Dumbbell side lift 3× 10
Dumbbells bend over and lift 3× 10 horizontally.
Sit-ups 1×25
Goats stand up 1×25
Saturday, 2004, training place: legs.
Squat 3× 10
Leg lift 3× 10
Sitting leg flexion and extension 3× 10
Prone leg flexion 3× 10
Lift the heel 3× 10.
The above actions are all "RM" weights, and the number of groups can be changed between 1 ~ 2 groups, depending on your actual situation. Suitable for the first two weeks of training. Under normal circumstances, after two weeks of training, it will not hurt as much as it did when you first trained, but you will feel sore after each training, and the time is within two days after each training. Eat 1 ~ 2 eggs, 1 50 ~ 100 k bread and drink 100 ~ 200 ml milk or water 30 ~ 60min after training. Some actions that can't be done independently can be done with the help of peers.
Special tips must be warmed up in advance before exercise to avoid muscle strain.