The first afternoon: waist and abdomen
Abdominal wheel abdomen 4x20+ load supine abdomen 4x30
Upward sitting posture, weight-bearing waist twist 4x40+ standing lever, chest and waist twist 4x50.
Lie on your back, push the ground, turn 4x30+ alternately touch your knees, and roll your abdomen 4x20.
Leg lifting on supine 4x20+ leg lifting on prone 4x20
Side support, standing waist 3x20 (turning left and right)+side supine abdomen 3x 15 (turning left and right)
Sit-ups 4x20+ stretcher abdominal pull-down 4x20
Bend your knees and lift 4x 12+ supine leg lift 4x 15 on the horizontal bar.
Night: pectoralis major chest
Press the barbell on the flat bed, the weight increased from 40kg-80kg, and the times decreased from15-12-10-8-6, 5 groups.
Smith machine supine press, the weight decreases from 70 kg to 40 kg, and the number of times increases from 8-10-12-15, ***4 groups.
Push the chest while sitting, the weight is increased from 35 kg to 50 kg, and the frequency is 15 times, ***4 groups.
Dumbbell bench press, weighing 25kg (the heaviest in the gym is only 25), 15 times, ***4 groups.
Dumbbell supine bird, weight 15kg, times 12, ***4 groups.
Birds lying behind the stretcher, weighing 15kg, multiplied by 12, ***4 groups.
Stretcher's chest is clamped and stretched forward, 20kg, 15 times, ***4 groups.
The next afternoon: legs
Leg flexion and extension in sitting position, the weight increases from 30kg-50kg, and the times are from 20-15-12-10-8, * * 5 groups.
Prone leg bending, weight increased from 25 kg to 40 kg, times 65438 times +05 times, ***4 groups.
Leg lift, weight 130kg, 30 times, ***3 groups.
Smith squats, weighing 80kg, 12 times, ***4 groups.
Smith machine stands at the heel of the elevator, weighing 60 kg, which is 0/5 times of/kloc-and ***4 groups.
Barbell straight leg hard pull, weighing 50kg, times 12, ***4 groups.
Night: arm
biceps
Short barbell stands with wide arms, 10 kg30 times, 2 groups, 20kg24 times 1 group, 30kg 18 times 1 group, * * 4 groups (10, 8 times in each group).
When sitting, the weight of the inclined dumbbell increased by 7.5kg- 15kg, and the frequency decreased by15-12-10-8. * * 4 groups.
The arm of the standing dumbbell is bent, the weight 15kg, the frequency 10, ***3 groups.
Standing dumbbell with one elbow bent, weighing 10kg, 12 times, ***3 groups (alternating left and right).
The short barbell bends its arm with narrow elbow when sitting, with the same weight as that with wide elbow. The times are 10kg 12 (group 2), 20kg 10 (group 1 group), 30kg8 (group 1 group) and * *.
triceps muscle
The parallel bars were flexed and extended, 65438 02 times in 4 groups.
The weight of the sitting posture apparatus is increased from 35 kg to 50 kg, with times 12, and there are ***4 groups.
Short barbell supine+chest and forearm flexion and extension (combined exercise), weighing 20Kg, 24 times (two movements 12 times), ***4 groups.
When both arms of the tensioner are pressed down, the weight is increased from 65 kg to 80 kg, and the number of times is decreased from15-12-10-8. * * 4 groups.
The afternoon of the third day: pectoralis major is on the chest.
The weight of barbell is increased from 40kg-70kg, and the number of times is decreased from15-12-10-8, ***4 groups.
Smith machine supine press, the weight decreases from 60 kg to 30 kg, and the frequency increases from 10 to 12- 15- 15, * * 4 groups.
Push the chest while sitting, the weight is increased from 35 kg to 50 kg, and the frequency is 15 times, ***4 groups.
Dumbbell supine press, weighing 25kg, 15 times, ***4 groups.
Dumbbell supine bird, weight 15kg, times 12, ***4 groups.
Birds lying behind the stretcher, weighing 15kg, multiplied by 12, ***4 groups.
The puller is pulled up with the chest clamped, weighing 15kg, times 15 times, ***4 groups.
Evening: deltoid muscle
The standing dumbbell was lifted sideways, with the weight increasing by 7.5kg- 15kg, and the times decreasing by 20-15-12-10. * * 4 groups.
Sit in dumbbell lift, weighing 25kg, 12 times, ***4 groups.
Standing dumbbells are alternately lifted horizontally forward (lifted above the head), weighing 15kg, 24 times (about 12), ***3 groups.
Barbell chest enlargement, weighing 20kg, times 15, ***3 groups.
Sitting posture apparatus push-ups, the weight increases from 35 kg to 50 kg, multiplied by 12, ***4 groups.
One arm side of tensioner is lifted, weight 10kg, times 12 (left and right alternate), ***3 groups.
The tensioner is pulled horizontally on one arm side, with weight 10kg and times 12 (left and right alternate), and there are ***3 groups.
Dumbbells bent over and lifted horizontally, weighing 10kg, times 12 times, ***4 groups.
The barbell bends over with a wide grip and pulls up, weighing 10kg, times 12, ***4 groups.
The afternoon of the fourth day: pectoralis major under the chest
Smith machine supine press, the weight is increased from 30kg-60kg, and the frequency is decreased from15-12-10-8, ***4 groups.
Dumbbell bench press, weighing 20kg, 12 times, ***3 groups.
Dumbbell supine bird, weighing 65438±02.5kg, 65438 00 times, ***3 groups.
Birds lying behind the stretcher, weighing 15kg, multiplied by 12, ***4 groups.
Chest clamping press-down stretcher, weighing 20kg, 12 times, ***4 groups.
The parallel bars bend over and stretch their arms, 4 groups 12 times.
Night: Come back
Standard neck pull-ups, 5 groups 10 times (3 groups wide grip, 2 groups narrow grip).
Bow over the barbell, the weight increases from 30kg-60kg, 12 times, ***4 groups.
Bow over the dumbbell and stroke with one arm, weighing 25kg, 12 times (alternating left and right), ***3 groups.
Front pull-down wide neck grip, weighing 40kg, multiplied by 12, ***4 groups.
The barbell bends and bends its legs and pulls hard, weighing 60kg, times 10 times. ***4 groups.
Sitting rowing machine, weighing 80kg, 12 times, ***3 groups.
Smith stood on his shoulders, weighing 60kg, times 15, totally 4 groups.
The puller leans down on the arm, weighing 40kg, 12 times, ***4 groups.
The weight of rowing with a narrow grip will increase from 65kg to 80 kg, 15 times. After finishing the four groups, starting from 75kg, each group does 65,438+05 times, and each group loses 5kg until it is exhausted (after losing weight, do it without rest).
Rest on the fifth day, start on the sixth day, and repeat training from the first day to the fourth day!
I studied this plan for a long time and finally decided to practice it this way. Try it first, and then lower the standard when the strength is high. When you are free, use the mobile phone software of 360 mobile assistant for the next issue of "Video Tutorial of Chest and Abdominal Tearing Fitness" and "Fitness Collection", and there are also many actions for your reference; Also, I basically don't do aerobic warm-up exercise before fitness, but I don't recommend you not to do it;
It took a lot of time to write this plan. If you think it's ok, I hope it can be adopted. If you have any questions, please feel free to consult. Thank you! ! !