We have made a training plan for you for three days a week, and only need the necessary equipment: a dumbbell with adjustable weight and a training stool with adjustable tilt angle. The first two weeks of training, the focus is on strength, each group keeps 6 ~ 8 times, and the rest time is controlled at 1 minute and a half to 2 minutes. In the next stage, you have to increase it to 12 times to get the maximum growth speed of muscles, so the rest time should not exceed 1 minute.

Monday's leg+shoulder

Number of action groups/times

Week 65438 +0 ~ 2 Week 3 ~ 4 Week 5 ~ 6

Dumbbell Squat 3/6 ~ 8 3/8 ~10 4/10 ~12

Dumbbell scissors squat 2/6 ~ 8 3/8 ~103/10 ~12

Hip lift and squat 3/6 ~ 83/8 ~103/10 ~12

Dumbbell hard drawing 3/6 ~ 8 3/8 ~10 4/10 ~12

Sit on a dumbbell and lift your heels 3/ 10 2/20 3/20

Arnold recommended 3/6 ~ 83/8 ~104/10 ~12.

Boating with dumbbells with wide grip 2/6 ~ 8 3/8 ~10 3/10 ~12.

Dumbbell bird 3/6 ~ 82/8 ~103/10 ~12

Bend the dumbbell and raise it horizontally by 2/6 ~ 8 3/8 ~10 3/10 ~10 ~/2.

V-seat 3/ 10 2/20 3/20

Do 1 ~ 2 warm-up group.

Wednesday chest+back

Number of action groups/times

Week 65438 +0 ~ 2 Week 3 ~ 4 Week 5 ~ 6

Tilt up dumbbell bench press 2/6 ~ 8 3/8 ~10 4/10 ~12.

Flat dumbbell bench press 3/6 ~ 83/8 ~102/10 ~12

The dumbbell bends its arms on its back and pulls up 3/6 ~ 82/8 ~103/10 ~12.

Dumbbell bird descended 3/6 ~ 82/8 ~103/10 ~12.

Bow over the dumbbell and row 2/6 ~ 8 3/8 ~10 3/10 ~/kloc-0+02.

Straight arm pullback 2/6 ~ 83/8 ~104/10 ~12

Dumbbell shrug 2/6 ~ 8 3/8 ~10 3/10 ~12

Bend your legs from both ends 2/123/154/15.

Do 1 ~ 2 warm-up group.

Friday arm

Number of action groups/times

Week 65438 +0 ~ 2 Week 3 ~ 4 Week 5 ~ 6

The standing dumbbell bends 2/6 ~ 8 3/8 ~10 4/10 ~12.

2/6 ~ 82/8 ~103/10 ~12 is an upward inclined dumbbell bend.

One-arm trailing arm bends 2/6 ~ 83/8 ~103/10 ~12.

3/6 ~ 8 2/8 ~ 10 3/ 10 ~ 12.

Flexion and extension of the upper humerus ranged from 2/6 to 83/810310 ~12.

The bending and extension of the load-bearing arm in the posture of leaning upward on the stool is 2/6 ~ 8 3/8 ~10 4/10 ~12.

The flexion and extension of humerus in prone position ranged from 2/6 to 83/8 ~103/10 ~12.

Bending with load 3/123/154/15

Do 1 ~ 2 warm-up group.

Change the training sequence of body parts every other week. For example, 1, 3 and 5 weeks, biceps brachii should be done first, and triceps brachii should be done in 2, 4 and 6 weeks. All abdominal exercises should be placed at the end of each exercise.