Smith machine/flat barbell bench press, the weight increases from 40kg-80kg, and the frequency decreases from15-12-10-8-6. * * 5 groups.
Push the chest while sitting, the weight is increased from 35 kg to 50 kg, and the frequency is 15 times, ***4 groups.
Dumbbell bench press, weighing 25kg, times 10- 12, ***4 groups.
Chest clamping of tension machine, weighing 20kg, frequency 15, with ***4 groups.
Smith machine inclines to bench press, the weight decreases from 30kg-60kg, and the frequency increases from15-12-10-8. * * 4 groups.
Upward inclined dumbbell bench press, weighing 25kg, times 15, ***4 groups.
Up-inclined dumbbell/stretcher supine bird, weight 15kg, times 12, ***4 groups.
The downward-inclined Smith machine bench presses, and the weight is increased from 40 kg to 80 kg, and the frequency is reduced from 15 to12-18, ***4 groups.
The parallel bars bend over and stretch their arms, 4 groups 12 times.
Tuesday's arm
biceps
Standing barbell with narrow/wide arm flexion, 1 0kg for 30 times, 2 groups, 20kg24 for 24 times 1 group, 30kg 18 times1group, * * 4 groups (low position in each group
, median, high10,8,6 times)
When sitting, the weight of the inclined dumbbell increased by 7.5kg- 15kg, and the frequency decreased by15-12-10-8. * * 4 groups.
Standing dumbbell hanging on the chest alternately bends the arm, weighing 20kg, 10 times, ***3 groups.
One-handed standing dumbbell with elbows bent, weighing 10kg, 12 times, 3 groups * * *
The elbow arm of the barbell is bent, and the weight is the same as that of the barbell arm of the station. The times are 10kg 12, group 2, 20kg 10, group 1, group 30kg8 and group 1.
* * * 4 zu
triceps muscle
The parallel bars were flexed and extended, 65438 02 times in 4 groups.
Standing posture: bending/sitting posture: dumbbell arms with both hands flexed and stretched; Standing posture: 10kg 10- 12 times: 3-4 groups; Sitting posture: 25kg 10 times: 4 groups.
The weight of the sitting posture apparatus is increased from 35 kg to 50 kg, with times 12, and there are ***4 groups.
Barbell supine arm flexion and extension+chest narrow grip pressing (combined exercise), weighing 20Kg, 24 times (65,438+02 times per action), ***4 groups.
When both arms of the tensioner are pressed down, the weight is increased from 65 kg to 80 kg, and the number of times is decreased from15-12-10-8. * * 4 groups.
deltoid
Standing dumbbell lifted sideways, the weight increased by 10kg- 17.5kg, and the times decreased by 20-15-12-10, * * 4 groups.
Sit in dumbbell lift, weighing 25kg, 12 times, ***4 groups.
The standing dumbbell is lifted horizontally alternately before lifting (too much lifting), with the weight of 15kg, or so 12 times, in 3 groups.
Barbell chest enlargement, weighing 20kg, times 15, ***3 groups.
Sitting posture apparatus push-ups, the weight increases from 35 kg to 50 kg, multiplied by 12, ***4 groups.
Zhang Liqi lifted one arm sideways, weighing 10kg, multiplied by 12, ***3 groups.
The single arm of the tensioner leans horizontally, weighing 10kg, 12 times, and ***3 groups.
Dumbbells bent over and lifted horizontally, weighing 10kg, times 12 times, ***4 groups.
Barbell bend over and pull-ups, wide grip, weight 10kg, times 12- 15, ***4 groups.
I came back on Thursday
Standard neck pull-ups, 5 groups (3 groups of wide grip, 2 groups of narrow grip) 10 times, peak contraction.
The barbell bends down and strokes, and the weight increases from 40kg-70kg, 12 times, ***4 groups.
Bow over dumbbell single arm stroke, weighing 25kg, 12 times, ***3 groups.
The neck width of the front pull-down neck is 40kg, multiplied by 12- 15, ***4 groups.
Barbell/Smith machine bends and bends legs and pulls hard, weighing 60kg, 10 times, ***4 groups.
Boating by boat, weighing 80kg, times 12- 15, 3-4 groups.
Smith stood with a 60 kg weight on his back and shrugged his shoulders, exhausted from work. ***3 groups.
Stretcher bending/standing straight arm pull-down, bending 40kg, standing 20kg, times 12, ***4 groups.
Rowing with a narrow grip in the sitting position, the weight increased from 65 kg to 80 kg, and the number of times was 15. Finish four groups, starting from 75kg, each group of hands.
Lose 5kg 12 times to be exhausted (continue to do it without rest after losing weight)
Friday trip
Leg flexion and extension in sitting position, weight increasing from 30kg-50kg, times 65438 05 times, 5 groups.
Leg flexion in prone position, the weight increased from 35 kg to 50 kg, the times were 12- 15, ***4 groups.
Leg lift, weight 130kg, 30 times, ***3 groups.
Smith squats, weighing 80kg, 12 times, ***4 groups.
Smith raised his heel in a standing position, weighing 60kg, and was exhausted. ***3 groups.
Barbell straight leg hard pull, weighing 50kg, times 12, ***4 groups.
Dumbbell/barbell March lunge, dumbbell 25kg20 times 3 groups, barbell 20 times 3 groups.
Saturday waist and abdomen
Abdominal wheel abdomen 4x20+ load supine abdomen 4x30
Sitting posture, lying posture, load bearing, waist twisting, 4x40+ standing bar, waist twisting, 4x50
Push your back to the ground, elbows alternately touch your knees, turn 4x20+ hands alternately touch your knees, and abdomen 4x30.
Supine leg lifting 4x20+ prone support alternating leg lifting 4x20
Side support, straight waist 3x 15+ side supine abdomen 3x20
Tilt down sit-ups 4x20+ kneeling stretcher abdomen pull down 4x20
Horizontal bar, straight arm, knee bend, leg lift 4x 12+ straight leg sit-ups 4x 15.
Abdomen is a combined exercise of two movements. If you feel too strong, choose a few important actions to do.
Do 20-30 minutes of aerobic exercise as a warm-up before all exercises, rest on Sunday and adjust your physical condition.
This is an improved plan for most men based on my fitness plan. Actions and exercises are for reference only. If the strength is high, reduce the weight. what do you think?