Fitness should gradually improve the uniform development of muscles in all parts of the body, pay attention to avoiding and correcting the development deviation, strive to break through the stagnation point, strive to correctly master more movements that can exercise all parts of the body, and determine the exercise effect through their own exercises. The following is my intermediate fitness schedule, welcome to read and browse.

Exercise four times a week. Rest on Monday and practice on Monday.

Tuesday exercise: chest muscles \ abdominal muscle training:

1 flat barbell bench press 3 groups-10 times (training the whole pectoralis major)

2 downhill barbell bench press 3 groups-10 times (training lower chest muscles)

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

4 press the dumbbell on the upper plate (30 degree angle) for 3 groups-10 times (training the upper chest muscles)

5 flat dumbbell flying birds 3 groups-10 times (training the middle of pectoral muscles)

6.3 Group of instruments clamped chest-10 times (training thoracic sulcus)

7 Sit-ups 3 groups-30 times (upper abdomen)

8 supine leg lifting 3 groups-30 times (lower abdomen)

Thursday's exercise: back \ biceps brachii \ triceps brachii training

1 Pull-ups 3 groups-10 times (upper back)

2 barbell rowing 3 groups-10 times (lower back)

3 Narrow grip pull-down 3 groups-10 times (upper back)

4 rows of sitting posture, 3 groups-10 times (lower back)

5 barbell bending 3 groups-10 times (biceps brachii)

6 Dumbbell bending 3 groups-10 times (biceps brachii)

7 The bracket was bent for 3 groups-10 times (biceps brachii)

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

9 Instrument lowering (rope lowering) 3 groups-10 times (triceps brachii)

10 barbell narrow grip press 3 groups-10 times (triceps brachii)

Saturday exercise content: shoulder \ abdominal training:

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

2 Sit with dumbbells and press 3 groups-10 times (all shoulders)

3 vertical barbell lift (narrow grip) 3 groups-10 times (deltoid anterior middle bundle muscle)

4 dumbbell side lift 3 groups-10 times (deltoid anterior middle bundle muscle)

5. Hold the chest in the reverse position for 3 groups-10 times (deltoid posterior bundle muscle)

6 Dumbbell prone birds 3 groups-10 times (deltoid posterior bundle)

7 Sit-ups 3 groups-30 times (upper abdomen)

8 supine leg lifting 3 groups-30 times (lower abdomen)

Sunday exercise content: leg training:

1 barbell squat 6 groups-10 times (quadriceps femoris)

2. Kick 6 groups with instruments-10 times (quadriceps femoris)

3 Lift the heel of calf (3 groups-20 times).

4 Sit-ups in 3 groups-30 times (upper abdomen)

5 supine leg lifting 3 groups-30 times (lower abdomen)

6 One-arm dumbbell lateral flexion 3 groups? 30 times (mermaid line)

If you have enough time, you can practice your back, biceps brachii and triceps brachii respectively on Thursday. Put your arms on Friday for practice.

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