Monday: pectoral muscles and triceps brachii
Action 1: flat barbell bench press, 4-6 groups 8- 12.
The second action: tilt the barbell upward and press it horizontally, with 4-6 groups of 8- 12 each.
The third action: flat dumbbell bench press, 4-6 groups of 8- 12 in each group.
The fourth action: tilt the dumbbell upward and press it horizontally, with 4-6 groups of 8- 12 in each group.
The fifth movement: flat dumbbells clip chest (small weight), 4-6 groups, 30 in each group.
Rest for about 10 minutes.
The sixth movement: flat barbell narrow grip, 4-6 groups of 8- 12 each.
The seventh action: the arm flexes and stretches in the reverse grip, with 8- 12 in each of the 4-6 groups.
The eighth action: bend over and stretch your arms. Each group has 4-6 groups of 8- 12.
Tuesday: Back muscles, biceps brachii
Action 1: pull-ups, 4-6 groups, each group until it can't move.
The second action: rowing in a sitting position, 4-6 groups, 8- 12 in each group.
The third action: rowing and standing, 4-6 groups, 8- 12 in each group.
The fourth action: hard pulling (60Kg), 4-6 groups, 8- 12 in each group.
The fifth action: Bend over the birds, 4-6 groups, 20 birds in each group.
Rest 10 minute
The sixth movement: 2 barbell bends, 4-6 groups, 8- 12 in each group.
The seventh measure: 2 dumbbell bends, 4-6 groups, 8- 12 in each group.
The eighth measure: concentrate on bending, 4-6 groups, 8- 12 in each group.
Wednesday: deltoid, leg
Action 1: standing barbell lift, 4-6 groups, 8- 12 in each group.
The second action: sit in dumbbell lift, 4-6 groups, 8- 12 in each group.
The third action: lift dumbbells horizontally in front, 4-6 groups, each with 8- 12.
The fourth movement: dumbbell side lift, 4-6 groups, 8- 12 each group rest for 20 minutes.
Thursday
1, flat barbell bench press, each group 12- 15 times, rest between groups 1 minute.
2. Two groups of barbell squats, each group 12- 15 times, rest between groups 1 minute.
3. The sitting posture of the instrument is divided into two groups 12- 15 times, and the rest between groups 1 minute.
4. Two groups of supine abdomen, each group 12- 15 times, rest between groups 1 minute.
Repeat the above exercises from Friday to Sunday.