It is considered that the strength and explosive force of lower limbs are good, and the upper limbs and pectoralis major muscles have begun to take shape, but the strength of waist and abdomen is lacking, and the back muscles need to be strengthened. Especially the lower abdomen.

Monday

Exercise box

Flat barbell bench press 3 groups-10 times (training the whole chest)

Lower inclined plate barbell bench press 3 groups-10 times (training lower chest muscles)

Parallel bars arm flexion and extension (wide grip) 2 groups-10 times (training lower chest muscles)

Upper flat dumbbell press (30-degree angle) 3 groups-10 times (training upper chest muscles)

Three groups of flat dumbbell flying birds-10 times (training chest muscles)

Three groups of instruments clamped chest-10 times (training thoracic sulcus)

abdominal muscle

Supine abdominal torsion 25, 20, 20, 25

Tension, rotation, abdominal compression, 25, 20, 20

Bend your knees with your elbows and lift your legs 25, 20, 20.

Tuesday

hard-working

Pull-ups 3 groups-10 times

One-handed dumbbell rowing 3 groups-10 times

Narrow grip pull-down 3 groups-10 times

Row in a sitting position for 3 groups-10 times

Abdominal muscles:

Supine abdominal torsion 25, 20, 20, 25

Tension, rotation, abdominal compression, 25, 20, 20

Bend your knees with your elbows and lift your legs 25, 20, 20.

Wednesday

shoulder

Sit on the barbell and press 3 groups-10 times (all shoulders)

Press the dumbbell for 3 groups-10 times (all shoulders)

Vertical barbell pull-ups (narrow grip) 3 groups-10 times (deltoid anterior middle bundle muscle)

3 groups of dumbbell side lifts-10 times (deltoid anterior middle bundle muscle)

Abdomen:

Supine abdominal torsion: 20, 20, 20

Sitting posture: 25, 20, 20

Sit-ups with downward inclination: 25, 20, 20

Thursday

triceps brachii

Narrow grip bench press 4 groups-10 times

Supine arm flexion and extension 3 groups-10 times (triceps brachii)

Press the instrument for 3 groups-10 times (triceps brachii)

Standing dumbbell lift 3 groups-10 times (triceps brachii)

Abdominal muscles:

Supine abdominal torsion 25, 20, 20, 25

Tension, rotation, abdominal compression, 25, 20, 20

Bend your knees with your elbows and lift your legs 25, 20, 20.

Friday

biceps brachii

Barbell bending 3 groups-10 times (biceps brachii)

Three groups of dumbbell bends-10 times

Bracket bending for 3 groups-10 times (biceps brachii)

abdominal muscle

Sitting posture: 25, 20, 20

Sit-ups with downward inclination: 25, 20, 20

breast

Flat barbell bench press 3 groups-10 times

Dumbbell bench press 3 groups-10 times

Three groups of upward inclined dumbbell bench press-10 times

Saturday

Abdominal muscles:

Bearing inclined plate belly rollers 25, 20, 20, 25

Tension, rotation, abdominal compression, 25, 20, 20

Bend your knees with your elbows and lift your legs 25, 20, 20.

leg

Barbell Squat 3 groups-10 times (quadriceps femoris)

Instrument calf lift heel 3 groups -20 times (calf muscles)

This is written by myself, mainly for abdominal muscles and chest muscles. The main thing is to gain muscle, eat more and ensure sleep. You can eat some egg whites, no more than two egg yolks a day, and eat more beef. If you feel troublesome, you can buy a can of protein powder to eat every day. The movements should be standard, the order of exertion should be correct, and you should warm up when practicing. What muscles do you want to focus on? You can throw away those you don't need. What you don't understand is that you trust me privately?