One-week fitness program

Practice chest and back

Practice biceps brachii

Triceps brachii, legs, shoulders and fat loss.

& gt Day 1: Chest exercises

1. Sleeping birds, four groups or breasted birds, four groups.

52. bench press, make four groups with heavy objects, each group is 8- 12 times, press

Personal factors to determine whether the weight is appropriate.

3. Push upward obliquely, in four groups or parallel bars, with arms flexed and stretched, in four groups.

) the next day: practice your back

1. Back neck pull-ups, four groups or front neck pull-ups, four groups.

2. Rowing standing, loading, four groups or hard pulling, four groups

3. Pull your chest forward, four groups or shrug your shoulders, four groups

Day 3: Practice biceps brachii.

⑤ 1. Vertical arm bending, four groups.

2. One arm bending in front grip, two groups or one arm bending in back grip, two groups.

Day 4: Practice the triceps brachii.

1. Stand with elbows down, four groups or supine arms flexion and extension, four groups.

2. Prone arm flexion and extension, four groups

3. Four groups of narrow bench presses

One-week fitness program

Practice biceps brachii.

Practice triceps brachii and legs

& gt Day 5: Exercise your legs.

1. Squat, four groups

52 prone legs bent, four groups.

Step 3 stand up, group four

Day 6: Shoulder Training

1. Birds standing, four groups.

Reduce fat

2. Tilting birds, four groups

53. Cervical pushing forward, four groups

Shoulder training

4. Posterior cervical pushing and pressing, four groups.

Day 7: Reduce fat

1. Sit-ups, six groups

5) supine leg lifting twice, 6 groups.

Jogging for half an hour

& gt Don't forget to stretch after working out.