Biceps brachii, biceps brachii, triceps brachii, shoulders, chest muscles, waist and abdomen, back muscles and legs;

In the past, there was a pair of dumbbells in the dormitory plus 2 years of unarmed exercise experience; Later, the gym found that the comprehensive strength level was stronger than many big guys in the gym. Because of the poor equipment, so:

Plan: 1 biceps brachii: standard bending (your dumbbell is lighter, so it can be: 12*5), isolated bending (10*3), and I also do upper berth edge pull-ups: reverse grip and narrow grip10 * 4+8 *.

2 triceps brachii: a stool, put your legs on the table, hold the stool with both hands to do "neck flexion and extension" (15*4), squat (but straighten) and then lift the dumbbell horizontally (10), so I don't need to say push-ups! ! (training chest muscles in a wide distance and triceps in a narrow distance), strong enough to challenge cross push-ups and diamond push-ups;

3 shoulders: upward oblique push, shoulder push, side lift, forward lift, dumbbell lift, forehand wide grip pull-ups;

4 chest muscles: dumbbells push the chest (dumbbells are too light or push-ups in various positions! ), take two stools and bend and stretch the back neck by their own weight (10* 10 super group, dedicated to chest abuse).

5 waist and abdomen: the plan of abdominal muscle tearing is very good, and the landlord can refer to it;

6 back muscles: pull-ups, dumbbell rowing (I can't say the number of these movements, because I don't know your strength, I suggest the landlord sum up his feelings! )

Seven legs! ! ! ! ! The most important thing is that the muscles that the landlord hopes to see as soon as you stretch out must not have high body fat content, so you are required to cooperate with aerobic exercise (running, skipping rope, yoga, etc.). ) and run >；; 3000M is suitable; Half squat jump, full squat jump practice burst, etc.;

Pure personal experience, no questions! Wish the landlord success! Oil; Fuel charging; Make greater efforts

Hope to adopt!