In bodybuilding theory, RM is used to indicate the maximum number of repetitions that a load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. The weight of 8 to 12RM is most suitable for beginners, and each group does about 8 to 12 times. Each group should rest for no more than one minute, and each movement should rest for no more than two minutes.

Shoulder exercises:

Dumbbell push 4 groups

Dumbbell lift the first 4 groups.

Dumbbell side lift 4 groups

Precautions:

Pay attention to jogging for a few minutes to warm up before exercise;

The interval between exercise and eating should be about 30 minutes to an hour.