Exercise 1: Monday
Chest, shoulders, arms and abdomen.
1, warm up the treadmill for 5-8 minutes.
2. The apparatus pushes the sitting chest pusher 65438 02 times, and the weight of three groups is 65438±02RM.
3. Butterfly breast clip Butterfly breast clip 12 times 3 groups 12RM weight
4, barbell bench press barbell 8 times 3 groups 8RM weight
5. Sitting posture shoulder abduction Sitting posture abductor muscle 12 times 3 groups 12RM weight
6, dumbbell bending dumbbell 12 times 4 groups 12RM weight
7. Sitting abdomen curler 15 times, 3 groups, 20RM weight.
8. Stretch all the muscles you exercise.
The second exercise: Wednesday
Parts of the back, abdomen and legs
1, warm up the treadmill for 5-8 minutes.
2. Sitting rowing boat 12 rowing boat, 3 groups 12RM weight
3. High-level pulldown 12 times, 3 groups 12RM weight
4. Squat barbell 8 times, 3 groups, 8RM weight
5. Sitting abdomen curler 15 times, 3 groups, 20RM weight.
6. Stretch all the exercised muscles.
The third exercise: Friday
Chest, shoulders, arms and abdomen.
1, warm up the treadmill for 5-8 minutes.
2. The apparatus pushes the sitting chest pusher 65438 02 times, and the weight of three groups is 65438±02RM.
3. Butterfly breast clip Butterfly breast clip 12 times 3 groups 12RM weight
4, barbell bench press barbell 8 times 3 groups 8RM weight
5. Sitting posture shoulder abduction Sitting posture abductor muscle 12 times 3 groups 12RM weight
6, dumbbell bending dumbbell 12 times 4 groups 12RM weight
7. Sitting abdominal curling iron 15 times 3 20RM weight
8. Stretch all the muscles you exercise.
The fourth exercise: Saturday
Parts of the back, abdomen and legs
1, warm up the treadmill for 5-8 minutes.
2. Sit paddle 12 times 3 12RM weight
3. High-level pulldown 12 times 3 12RM weight
4, squat barbell 8 times 3 8RM weight
5. Sitting abdominal curling iron 15 times 3 20RM weight
6. Stretch all the exercised muscles.
Precautions:
1, pay attention to hydration after each exercise.
2. Pay attention to the final stretching exercise.
3. It is suggested that protein should be supplemented 30 minutes after exercise.
[From: You Dong. com]