Day 1: (Push)

Chest:

Barbell chest push 8- 10RM (times) x3

Dumbbell chest 8- 10RM

Dumbbell bird 8- 10RM

Triceps:

Press and hold the instrument 8- 12RM (times) x3.

The neck flexion and extension of dumbbell is 8- 12RM.

Narrow grip barbell chest push 10- 15RM

The next day: rest

Day 3: (La)

hard-working

Dumbbell single-arm rowing: 8- 12RM (times) x3

Hard pull of barbell bending leg: 8- 10rm- 80% of the maximum weight, hard pull is the king of action!

Barbell bell leans forward for one stroke: 8- 12RM

biceps

Sit on the dumbbell and bend alternately 8- 12RM (times) x3.

Small barbell standing posture bending 8- 12RM

External rotation dumbbell bend 8- 12RM

Rest on the fourth day

The fifth shoulder is the key part to improve your figure.

Sit dumbbell pressure 10- 12RM (times) x3- heavy weight!

Standing dumbbell side lift 10- 12RM

Vertical dumbbell rowing 10- 12RM

Rest on the sixth day

Day 7 trip

Barbell Squat 10- 15RM (times) x3 Group

Barbell straight leg hard pull 10- 15RM

Lift the heel of the calf 10- 15RM.

Eating-a very key muscle training link! Supplement beyond the normal diet: no less than 5 egg whites and two packs of milk every day.

Exercise needs tough will quality!

Exercise requires persistent determination!