Many novice fitness people are eager to achieve success and are easy to get hurt, so we must pay attention to learning fitness knowledge!
Why are there no chest exercises in your plan?
Primary fitness program
Warm up for 5 ~ 10 minutes before each training. It is recommended to use a treadmill to exercise all joints in all parts to avoid injury.
First month
On Monday, the training site: the middle of pectoral muscle and triceps brachii.
Barbell bench press 3× 10RM
Dumbbell bird 3× 10
Stretcher clamp chest 3× 10
Butterfly brooch 3× 10
Press the heavy hammer 3× 10.
Dumbbell bending arm flexion and extension 3× 10
Wednesday, training place: latissimus dorsi and biceps brachii.
Pull down 3× 10 in the sitting position of the heavy hammer.
Boating 3× 10
Standing dumbbells bend over and row 3× 10.
Standing barbell bending 3× 10
Sitting dumbbell bending 3× 10
Friday, training site: deltoid and abdominal muscles.
Barbell sitting posture is 3× 10.
3× 10 before dumbbell lifting.
Dumbbell side lift 3× 10
Dumbbells bend over and lift 3× 10 horizontally.
Sit-ups 1×25
Goats stand up 1×25
Saturday, training place: legs.
Squat 3× 10
Leg lift 3× 10
Sitting leg flexion and extension 3× 10
Prone leg flexion 3× 10
Data reprint: renren fitness network
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