I followed the devil's training method, which was extremely painful. As long as it lasts for three months, it will be fine. It's very effective, and the pulling feeling of muscles is also very awesome!
Six groups of double-ended barbell bends/10 times, with an interval of 15 seconds for each group.
Sit on dumbbells and bend alternately for 6 groups/10 times, with an interval of 15 seconds in each group.
Eight groups bend one arm/10 times, and every four groups have a rest.
Six groups/10 times with three narrow grips and intermittent rest 15 seconds.
Mei Qi group 20//kloc-0, 8, 6 times, rest at intervals from small to large according to weight 15 seconds.
Three-headed pulldown for 6 groups/10 times
Six sets of three-head pressure plates/10 times
6 groups chest bench press/10 times.
Flat bench press 6 groups/10 times
6 groups of sitting pushers/10 times
6 groups/10 times press the bow back and chest of wire drawing machine.
6 groups of pullback/10 times
Return device 6 groups/10 times
6 sets of anterior cervical traction devices/10 times
6 groups of neck pulldown 10 times.
Pull-ups 3 groups /6 times
Shoulder dumbbell neck lift 6 groups/10 times
The first 6 groups of dumbbells/10 times.
6 groups of dumbbell side lifts/10 times
One-arm puller side lift 6 groups/10 times.
Barbell neck lifting group 6/10 group
6 groups of barbell weightlifting/10
Abdominal supine leg lifts 100 times/group 8 groups
Sit-ups (half squat) 35 times/group 5 groups
Leg Squats 6 groups/10 times (no need to practice in a hurry)
6 groups /6 times of lumbar hard pulling
Precautions! Three heads and two heads can be practiced together. Practice two heads first and then three heads. You may feel tired. If you don't get used to it for a long time, rest 2-3 parts a week for 48 hours. According to the parts you need, I plan time to rest, eat and make various supplements. This is my way. Devil training and advanced hell training are more painful but ineffective. My method is the most effective. Must be used with protein powder for three months. Must be tired with a heavy load. If it's fitness, you have to try your best, or