Position Action Name Group Number Rest Time
Press the chest instrument 312-151min.
Rowing with equipment on the back for 312-151min.
Press the shoulder instrument 312-151min.
Leg lifting with quadriceps femoris 312-151min.
Leg bending of biceps femoris in prone position is 312-151min.
Press the triceps brachii rope 312-151min.
The priest's bench of biceps brachii bends 312-151min.
Leg standing and heel lifting for 315-201min.
Abdominal instruments roll abdomen 315-201min.
In the 4th-6th week, we will train separately for two days (upper body and lower body).
Upper body on Monday and Thursday
Position Action Name Group Number Rest Time
Push the chest barbell for 310-122 minutes.
Dumbbell bird 3 10- 12 2 minutes
Bend down and lift the barbell for 310-122 minutes.
Pull down the high position for 310-122 minutes.
Push the dumbbell on the shoulder for 310-122 minutes.
Hold the dumbbell sideways for 310-122 minutes.
Press the biceps barbell for 210-122 minutes.
The priest's stool bends for 210-122 minutes.
The supine arm of triceps brachii flexes and stretches for 210-122 minutes.
Press down the rope for 210-122 minutes.
Tuesday, Friday, lower body
Position Action Name Group Number Rest Time
The quadriceps femoris/gluteus maximus Smith squats for 310-122 minutes.
Leg flexion and extension 310-122 minutes.
Leg flexion of biceps femoris in sitting position for 210-122 minutes.
Bend your prone legs for 210-122 minutes.
Sit on your legs and lift your heels for 2 15-202 minutes.
Standing heel elevator 2 15-20 2 minutes
Abdominal rolling 315-201min.
Separation training (push-ups, pull-ups, legs) on Wednesday 7-9.
Exercise muscles on Mondays and Thursdays
Position Action Name Group Number Rest Time
Press the chest barbell for 38- 102 minutes.
Dumbbell bench press for 38- 102 minutes.
Dumbbell bird 38- 102 minutes
Press Smith's shoulder and the front of his neck for 38- 102 minutes.
Rowing upright for 38- 102 minutes.
Dumbbell bend over and lift horizontally for 28- 102 minutes.
Brachial triceps supine barbell arm flexion and extension for 38- 102 minutes.
The dumbbell arm behind the head flexes and stretches for 38- 102 minutes.
Pull muscles on Tuesday and Friday.
Position Action Name Group Number Rest Time
Bend over the barbell for 38- 102 minutes.
Pull down the high position for 3 8- 10 2 minutes.
Pull down the straight arm for 2 8- 10 2 minutes.
The biceps brachii barbell bends for 38- 102 minutes.
Alternate dumbbell bending for 38- 102 minutes.
Abdominal rolling 315-201min.
The instrument rolls for 3 15-20 1 min.
Leg muscles on Wednesday and Saturday
Position Action Name Group Number Rest Time
The quadriceps femoris/gluteus maximus barbell squat for 38- 102 minutes.
Huck squats for 38- 102 minutes.
Leg flexion and extension of quadriceps femoris for 28- 102 minutes.
Biceps femoris prone leg bending for 38- 102 minutes.
Leg flexion in sitting position for 38- 102 minutes.
Leg standing and heel lifting for 312-151min.
Heel lift in sitting position 312-151min.
Attachment: Five-week abdominal intensive training
A force.
Action Name Time 1 Week 2 Week 3 Week 4 Week 5
Number of groups, times, times
Two-way belly curler rolls the belly 3 10 or more 10 or more 10 or more 10 or more.
Abdominal roll of supine rope is above 3 10 10 10 or above 10 or above.
When standing, the abdominal oblique muscle rope turns over for 3 10/above kloc-0/0/above kloc-0/0/above kloc-0/0/above.
Increase the weight of one plate every week.
B circumference
Action Name Time 1 Week 2 Week 3 Week 4 Week 5
Number of groups, times, times
Lift and lower the knee by 3 15 or more 15 or more 15 or more15 or more.
The inferior oblique abdomen is 3 15 or more 15 or more 15 or more 15 or more.
Cable skew is more than 3 15 15 15 15 15.
The weekly rest time between groups was reduced by 5 seconds.
C endurance
Action Name Time 1 Week 2 Week 3 Week 4 Week 5
Number of groups, times, times
Abdominal roll 3 20 2 1 above 22 above 23 above 24 above
Support abdominal roll 3 20 2 1 above 22 above 23 above 24 above.
Abdominal contraction of oblique muscle in lateral position 3 20 265 438+0 above 22 above 23 above 24 above.
Weekly increase 1 time
10 to 12 separation training four days a week.
Monday: Triceps brachii and chest.
Position Action Name Group Number Rest Time
Press the chest barbell for 46-82 minutes.
Dumbbell bench press for 38- 102 minutes.
Dumbbell bird 3 12- 15 * 1 min
Stretcher clamp chest 310-121min.
Brachial triceps supine barbell arm flexion and extension for 36-82 minutes.
Press down the rope for 38- 102 minutes.
The dumbbell arm behind the head flexes and stretches for 210-12 * 2 minutes.
Tuesday: quadriceps femoris, biceps femoris and abdominal muscles.
Position Action Name Group Number Rest Time
The quadriceps barbell squats for 46-82 minutes.
Lift your leg for 48- 10 2 minutes.
Huck squats for 310-122 minutes.
Leg flexion and extension 312-15 *1min
Biceps femoris prone leg bending for 48- 102 minutes.
Leg flexion in sitting position for 410-12 * 2 minutes.
Abdominal rolling 315-201min.
The instrument rolls for 315-20 *1min.
Thursday: Back, biceps brachii, forearm
Position Action Name Group Number Rest Time
Bend over the barbell for 48- 102 minutes.
Pull down for 48-10 for 2 minutes.
T-bar rowing for 312-122 minutes.
Straight arm pulldown 312-15 *1min.
The biceps barbell bends for 36-82 minutes.
Slab alternate dumbbell bending for 38- 102 minutes.
The priest's stool bends 210-12 *1min.
Arm barbell wrist bending 310-121min.
Friday: Shoulder, trapezius, calf and abdomen.
Position Action Name Group Number Rest Time
Shoulder dumbbell press for 46-82 minutes.
Rowing upright for 48- 102 minutes.
Hold the dumbbell sideways for 310-122 minutes.
Bend the dumbbell and lift it horizontally for 312-15 * 2 minutes.
Trapezius dumbbell shrug 3 10— 12 * 1 min.
Leg standing and heel lifting 412-151min.
Heel lift in sitting position for 415-20 *1min.
Abdominal rolling 315-201min.
The instrument rolls for 315-20 *1min.
1. Jog before each training 10 minutes, and do two groups of warm-ups with small equipment.
2.* In the last group of this movement, immediately lose 20-30% weight and continue to repeat until you are exhausted.
3. The training period of this plan is10-12 weeks.