The weight of oblique birds above pectoralis major in group 4 12-8 increased in group 3.
The weight of 4 groups of flat bench press 10-5 is increased by 5Kg for each group.
(e.g. 1 group 5kg 2 10kg 3 15kg 4 20kg)
Both groups were exhausted with maximum weight.
The calf barbell lifts the heel 50 times for each of the four groups of barbells with the same weight.
The whole journey takes about 45 minutes (including running). Pay attention to time control.
Tuesdays push-ups 50 sit-ups 100 warm-ups.
Four groups of latissimus dorsi were hard pulled, and the initial weight of 12-5 was the same, followed by 10 kg.
Sitting rowing: 4 groups, 10-6 weight; Add 1 square to each group.
T-bar pull-down 4 groups as above.
Bend down and lift dumbbells, and fly backwards (lying on the inclined board, lying on your stomach, stretching your hands to your sides, and lying on the bird). There are two groups 15.
The above homework will be completed in 30 minutes.
After that, practice yoga or pilates for 20 minutes.
On Wednesday, the treadmill will do 20 pull-ups in 5 minutes (step on the bench).
Four groups of thigh squats (from their own weight) 10-5 (increase the weight as appropriate)
Bend the biceps femoris and lift two groups 12 10Kg (if it feels lighter, it will feel worse).
Leg flexion and extension of sitting quadriceps femoris in 2 groups (12).
With the hamstring standing, lift the leg sideways (the slower the better) for 30 times.
Practice: stand at attention with hips akimbo, support your right leg, straighten your left foot, open it directly to the left, and look in the mirror to keep your body balanced, up and down once. The reverse is also true)
Deltoid muscle of shoulder
Sit on the barbell according to 4 groups 12-8 groups 10kg.
4 groups of dumbbell side lifts 10-8 5- 10 kg.
Above the sixth gear, just master the speed of the treadmill for 20 minutes.
Complete within the above 60 minutes.
Rest on Thursday
Friday's chest muscles are the same as Monday.
The latissimus dorsi muscle was the same as Tuesdays+dumbbell rowing group 2, 5kg 12.
Biceps barbell lift 4 groups 12-6 5kg, as long as the specified number of times can be completed.
2 groups of dumbbell bending (one round for each group), each group 10.
5kg should have obvious muscle contraction.
Brachial triceps supine posture arm flexion and extension 4 groups 10-6 5kg.
T-shaped down in 4 groups of 30 pieces, 5- 10kg each.
Kneel and push-ups until you feel weak.
Finish in 60 minutes.
Saturday thigh
shoulder
4 groups of deltoid rowing upright 10-6 10kg can increase the lifting weight.
40 minutes to complete
Treadmill for 20 minutes
Sit-ups on Sunday 100 times.