gymnasium

Warm up for 5 ~ 10 minutes before each training. It is recommended to use a treadmill to exercise all joints in all parts to avoid injury.

First month

The first week and the second week:

On Monday, the training site: the middle of pectoral muscle and triceps brachii.

Horizontal push of barbell 2×20RM

Dumbbell bird 2×20

Stretcher clamp box 2×20

Butterfly brooch 2×20

Press the heavy hammer 2×20.

Dumbbell bending arm flexion and extension 2×20

Wednesday, training place: latissimus dorsi and biceps brachii.

Weight loss in sitting position is 2×20.

Rowing in a sitting position 2×20

Standing dumbbells bend over and row 2×20.

Standing barbell bending 2×20

Sitting dumbbell bending 2×20

Friday, training site: deltoid and abdominal muscles.

Press 2×20 for barbell sitting position.

Dumbbell lift before 2×20.

Dumbbell side lift 2×20

Dumbbells bend over and lift 2×20 horizontally.

Sit-ups 1×25

Goats stand up 1×25

Saturday, training place: legs.

Squat 2×20

Leg lift 2×20

Leg flexion and extension 2×20 when sitting.

Prone leg bending 2×20

Lift the heel 2×20.

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.