This training program is not aimed at the young partners who have just entered the gym, but at those who are not satisfied with their health, but want to further challenge themselves and build an unforgettable figure. They want not only strength and muscle tolerance, but also better muscle shape and separation. Achieving these goals is not just a dream, it needs more time, energy and unremitting efforts. This is how the chest and back super group came about, which not only increased the training amount, but also made the chest and back a relative muscle group. Only by growing at the same time can it become fuller and thicker.

Super group: flat barbell bench press wide grip pull-ups up

Flat bench press mainly stimulates the whole chest. Pay attention to the grip distance when bench pressing, and the angle between arm and body should not exceed 60? , heavy shoulders. Core stability.

Hold the pull-ups with a wide grip and stimulate the whole back. When pull-ups, pay attention to hold your head high and your chin over the bar.

Push a group of warm-ups on the flat bed. 15 Repeat. Five groups 10, 8, 8, 6 and 4 are repeated.

Each group 10 times of five groups of wide grip pull-ups

Super group: tilt dumbbell bench press upward, narrow grip pull-ups upward.

Tilting dumbbell bench press mainly stimulates the upper part of pectoralis major, keeping the core tight and shoulders sinking, not shrugging, keeping walking, and not bending slightly when pushing up.

The narrow grip pull-ups mainly stimulate the rhomboid muscle of latissimus dorsi, the distance between hands is shoulder-width, and the chin is over the bar when the pull-ups are up.

Four groups of upward inclined dumbbell bench press, each group 10, 8, 8, 6 repetitions.

Four groups of narrow pull-ups in each group 10 times.

Dumbbell bird

Dumbbell birds can stimulate the thickness and lines of pectoralis major. This is a good shaping action.

The four groups were repeated 15, 10, 8 and 8 times respectively.

Flexion and extension of parallel bars arm

The flexion and extension of the parallel bars arm is an action to stimulate the lower chest. Keeping your body straight and leaning forward slightly can better stimulate your lower chest.

The four groups were repeated 15, 10, 8 and 8 times respectively.

T paddle

T-bar rowing has a good stimulating effect on the middle part of latissimus dorsi and rhomboid muscle. Pay attention to the core tightening, lean forward, keep your back straight, and don't raise your elbows too high when rowing with your head up.

The four groups were repeated 15, 10, 8 and 8 times respectively.

Bend over and row.

Bowing and rowing mainly stimulates latissimus dorsi, keeping the body leaning forward, arms straight, barbells pulled along the thighs to the lower abdomen, keeping the core stable and the back straight.

Four groups, each group 10 repeats.

Super group: sitting posture equipment rowing supine straight arm pull-ups

Sitting posture rowing is an action to stimulate latissimus dorsi. Sit with your knees slightly bent. Hold the crossbar with both hands, raise your head and abdomen, and pull the crossbar with latissimus dorsi.

Pull-ups with straight arms on the back can stimulate pectoralis major and enlarge the chest cavity. Keep your arms straight and feel the stretching of your chest and chest.

Four groups of sitting rowing, each group 10 times.

Four groups of supine straight arm pull-ups, each group 15 times.

This training plan needs good physical reserves and firm willpower to complete. There is no need for beginners to adopt this training plan. The reasons are as follows: insufficient muscle mass, insufficient body reserve, inability to complete standard movements and lack of psychological preparation for high-intensity training. So it is not suitable. If you don't have the above shortcomings and are eager to become stronger, you can adopt this training plan and stick to it for six weeks to see the effect. I'm sure you'll be surprised, too