I graduated from high school after the college entrance examination. It is not only a day of sleepless nights, but also a day of crazy youth when several teachers lead a group of young people in distress situation. At the same time, the three-month long holiday is coming, how to arrange it?

We can choose fitness and build strength, so how should we arrange a week's training plan?

First, Monday: legs and hips+shoulders

1, Smith squats

2, dumbbell hard pull

3. Sitting abduction

4, Bulgaria squat

5. Sitting posture recommendation

6, dumbbell side lift

Second, Wednesday: back+two heads

1, pull up the instrument

2. Narrow handle and high position pull-down

Step 3 row a boat with one hand

4. Sit and row

5. Double-headed bending

6. Vertical double-headed bending

Third, Friday: chest+three heads

1, Smith bench press

2, equipment clip chest

3. Flat dumbbell bench press

4, narrow dumbbell bench press

5, standing posture, neck and back arm flexion and extension

6, standing posture bending dumbbell arm flexion and extension

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