The following is written by myself:
When the weight is adjusted to 8 to 12, each group will be exhausted, and the rest time of each group will not exceed 1 minute.
The Quaker's name for Sunday
Chest: barbell bench press 6 groups
Push up and down? 3 groups in each group
Dumbbell bird? Group four?
Biceps biceps brachii: 6 groups of dumbbells bent with one arm.
Barbell bending 6 groups?
abdominal muscle
the next day
Legs: Squat 6 groups.
Prone leg flexion 4 groups
Heel lift 6 groups
Triceps brachii: 4 groups of dumbbell flexion and extension.
Narrow distance push-ups 4 groups
Dumbbell neck and back arm flexion and extension 4 groups
abdominal muscle
the third day
Back: 6 groups of wide pull-ups.
Barbell bend over and row 4 groups
Sitting posture, neck pull-down (on gym equipment) 4 groups
Shoulder: 4 groups are recommended.
Qianpingju 4 zu
Side lift 4 group
Dumbbell shrug 4 group
abdominal muscle
Rest on the fourth day
Practice abdominal muscles after other actions.
Abdominal muscles: 4 groups at each end.
Supine leg lifting group 4
Sit-ups 4 groups
The rest time of abdominal muscles in each group is 20 seconds to 30 seconds, and the number of each group is
Be tired.
Diet: Meat, fish, milk, beans and eggs are rich in protein, and protein is the most needed for muscle building; And eat more fruits and vegetables, eat less and eat more meals. If the diet is inconvenient, you can have a cup of protein powder just after practice.