The lower part of the pectoral muscle is beautiful, the sebum is thin, the abdominal muscle is obvious, the two ends are developed, the shoulders are too small, the three ends are not fully developed, and the back width is not wide enough.

Warm-up time is too long, and choosing weight is not conducive to muscle growth, so you can only practice more and more. Incomplete work and rest, uncoordinated muscles make the body lack aesthetic feeling, and insufficient lower limb training is not conducive to the development of whole body muscles, which is heavy on the heart and easy to cause arteriosclerosis.

Training schedule:

Divide the whole body muscles into three parts and train in a three-day cycle.

Monday: come back, two heads

Tuesday: chest, three heads

Wednesday: shoulders, legs

Thursday: come back, two heads

Friday: chest, three heads

Saturday: shoulders and legs

The calf and abdominal muscles can be practiced every other day.

Chest:

Plane Smith bench press 4* 10- 12

Tilt up dumbbell bench press 4* 10- 12.

Parallel bars arm flexion and extension 4* 10- 12 (you can choose if you want to develop the lower chest edge)

Rope clamp wardrobe 4* 10- 12

Back off:

High drop-down 5* 12- 12

Barbell rowing 4* 10- 12

Boating 3* 12

Legs:

Smith squatted in front of the machine 7* 10- 12.

Leg lift 4* 10- 12

Directional four-strand and two-strand instruments, 4 groups each, 10- 12.

Jogging 10 minutes

Two heads:

Crank bending 5* 10- 12 (you can change to straight bar bending for different training to stimulate muscles better)

Sit in dumbbell bend (for internal measuring head) 5* 10- 12.

One-arm dumbbell bend 4* 10- 12

Three heads:

Smith pushes 5* 10 (if you are worried about exhaustion, you can omit this action, but it is a good action to beat around)

Barbell arm flexion and extension 5* 10- 12

Sitting dumbbell bent behind the neck 5* 10- 12.

Bending dumbbell bend 4* 15

Straight rope velvet 4* 15

Shoulder:

Smith recommended 5* 10- 12 behind the neck (in front of the neck).

Dumbbell push 5* 10- 12

Before dumbbell 4* 10- 12.

Dumbbell side lift 5* 10- 12

Dumbbell bend over and lift horizontally 4* 10- 12.

Abdomen:

Oblique downward (load) for abdominal distension 5* 10-20.

Sit-ups 3 groups

Leg lifting with load 4* 10-20

Lower leg:

Smith heels 6* 10-20

If you want to increase the volume, please adjust the weight to 12- 15RM, and pay attention to the action rules. The intake of protein should be increased.