Day 1: pectoral muscle+triceps muscle
Pectoral muscles:
1. dumbbell bench press x412 rmx210 rmx211kg/1piece.
2. Tilt down dumbbell bench press X4 12RMx2 10RMx2.
2. Dumbbell bird X6 8- 12 group12 rmx210 rmx28 rmx25.5kg/bird.
3. Descending Dumbbell Bird X68-12Group 112rmx210rmx28rmx2
The action of clamping (bird) should be strengthened when practicing the middle chest, and the action of pushing (bench pushing) should be strengthened when practicing the thickness and width.
Three heads:
Kneeling dumbbell arm flexion and extension x 612 rmx210 rmx28 rmx24kg/1.
Supine arm flexion and extension X4 12RMx2 10RMx2
Triceps training depends on explosive force, which can increase a certain load.
Day 2: Shoulder+Biceps
Shoulder:
1. Sitting dumbbell press x412 rmx210 rmx28kg/piece.
2. Stand in front of the dumbbell and lift X 4112 rmx210 rmx2 horizontally.
3. Standing dumbbell side lift X4 12RMx2 10RMx2
4. Bent dumbbell bird X4 12RMx2 10RMx2
Shoulder training should pay attention to the action in place, not to pursue heavy, to pursue light, repeated stimulation.
Biceps:
1. dumbbell bend X8 left-hand and right-hand interchanges 4 groups each 12RMx4 10RMx4 8KG/ piece.
2. Backhand pull-ups X6 can be exhausted in each group.
The biceps brachii weight group and the biceps brachii weight group can cooperate to practice multiple groups, and the muscles should be congested and swollen.
Day 3: thigh+calf+abdominal muscles
Thigh:
Dumbbell Squat X12 rmx210 rmx28 rmx2
Dumbbell Squat X4 12RMx2 10RMx2
Pay attention to muscle stretching after quadriceps femoris training, and you can press leg press, otherwise it will affect normal walking the next day.
Lower leg:
Barbell lift heel X 12- 15 (recommended for heavy users)
Jumping rope X4 is about 150 per group.
The calf muscles pursue a sense of tightness, and when they feel tight after exercise, they will be in place.
Abdominal muscles:
Sit-ups in each group were exhausted for X4 times.
Lie on your back and turn your stomach over until you are exhausted.
PS: Don't run after leg training.
Day 4: Back+Abdominal Muscle
Back off:
Forehand long-distance pull-ups are exhausted up to X4.
The backhand narrow pull-ups are exhausted up to X4.
One-arm dumbbell rowing X8 alternating left and right hands 12RMx4 10RMx4
Back training can be changed to push-ups if the pull-ups can't be pulled up.
Arm:
Hammer bend x4 12RMx2 10RMx2
Forehand dumbbell wrist flip x4 12RMx2 10RMx2 (small weight)
Abdominal muscles:
Sit on your back and roll your abdomen X6 30-50 (depending on your personal ability)
Dumbbell side pull X8 12RMx4 10RMx4
Hang leg X4 until each group is used up.
The three movements of abdominal muscle exercise stimulate the rectus abdominis and the lower abdomen respectively, which are indispensable.