The Quaker's name for Sunday
Chest: barbell bench press 6 groups
There are three groups of upper and lower inclined table presses.
Dumbbell flying bird 4 zu
Biceps biceps brachii: 6 groups of dumbbells bent with one arm.
Barbell bending 6 groups
abdominal muscle
the next day
Legs: Squat 6 groups.
Prone leg flexion 4 groups
Heel lift 6 groups
Triceps brachii: 4 groups of dumbbell flexion and extension.
Narrow distance push-ups 4 groups
Dumbbell neck and back arm flexion and extension 4 groups
abdominal muscle
the third day
Return: 6 groups of wide pull-ups (try to do more than 10)
Barbell bend over and row 4 groups
Sitting posture, neck pull-down (on gym equipment) 4 groups
Shoulder: 4 groups are recommended.
Qianpingju 4 zu
Side lift 4 group
Dumbbell shrug 4 group
abdominal muscle
Rest on the fourth day
Practice abdominal muscles after other actions.
Abdominal muscles: 4 groups at each end.
Supine leg lifting group 4
Sit-ups 4 groups
The rest time of abdominal muscles in each group is 20 seconds to 30 seconds, and the number of each group is
Be tired.
Is to practice the cycle of three days off.
Diet: Meat, fish, milk, beans and eggs are rich in protein, and protein is the most needed for muscle building; And eat more fruits and vegetables, eat less and eat more meals. If the diet is inconvenient, you can have a cup of protein powder just after practice.