I've used this method before, and it's easy to strain my muscles.

Adopt the methods of constant weight and variable weight

50 lbs 10 times

40 lb 10 times

30 lbs 10 times

Finally, use the minimum weight to find it ... Of course, if you haven't exercised for a long time, it is still recommended to warm up at 10 ~ 20 ... Otherwise, you will easily pull yourself.

This method of mine is obvious and always refreshing. ...