Chest: 3 groups of dumbbell birds, 12 times.
3 groups of dumbbell bench press, 12 times.
Smith bench press 3 groups, 10 times.
Triceps brachii: 3 groups of dumbbell neck flexion, 12 times.
Three groups of supine flexion and extension, 65438 02 times.
Push-ups in 3 groups, 12 times.
Abdomen: 3 groups of supine leg lifts, 20 times.
Sit-ups were divided into 3 groups, with a total of 20 times.
Plan for Wednesday: Focus on back, biceps brachii and abdomen.
Back: 3 groups of dumbbell rowing, 12 times.
Group 3 pull-ups, 12 times.
Dumbbell shrugged 3 groups, 12 times.
Biceps biceps brachii: 3 groups, 12 times.
Barbell bending 3 groups, 12 times.
Three groups of supine flexion, 12 times.
Abdomen: 3 groups of supine leg lifts, 20 times.
Sit-ups were divided into 3 groups, with a total of 20 times.
Friday plan: mainly practice legs, shoulders and abdomen.
Legs: Dumbbell Squat 3 groups 12 times.
Barbell squat 3 groups 12 times.
Stand and lift the heel group 3 12 times.
Shoulder: press with dumbbell for 3 groups 12 times.
3 groups of dumbbell side lifts 12 times.
Dumbbell bending flat pull 3 groups 12 times.
Abdomen: 3 groups of supine leg lifts, 20 times.
Sit-ups were divided into 3 groups, with a total of 20 times.
Shit. . . I almost broke my hand ~ You can watch these moves online or ask private teachers. If you ask me why it is always three groups 12 times and I don't know what weight to use, then you have to Baidu the meaning of RM ~
I hope these are helpful to you ~ and I hope you don't pursue weight when training ~ but pursue the weight that suits you ~ Many people will make such small mistakes ~
Hope to adopt!