The first day:

Anaerobic:

Chest: flat bench press 3 groups *8 (85% limit)

Upward tilt bench press 2 groups *8 (85% limit)

Downward inclined bench press 2 groups *8 (85% limit)

Pingniao Group 2 *8 (85% limit)

Triceps: 3 sets of bent arms press down * limit times (weight decreasing)

Aerobic exercise:

Treadmill 45 minutes 8 km/h

the next day

rest

The third day:

Anaerobic:

Back: Pull-ups 3 groups * 10

Sit down for 2 groups * 15(75% limit, reaching strength failure)

Two groups rowed in a sitting position * 15 (75% of the limit, reaching exhaustion)

Biceps: dumbbell or barbell lift 3 groups * limited times (decreasing weight)

Aerobic exercise: treadmill 45 minutes 8 km/h

Rest on the fourth day

Day 5:

Anaerobic:

Legs:

Squat 3 groups * 10 (the limit is 75%, and the strength of the drop tower is weakened)

Sitting posture flexion and extension group 2 * 15-30 (75% of the limit, reaching strength failure)

Abdominal muscles: three groups of sit-ups *> 15.

Aerobic exercise:

Spinning bike once

The sixth day, the seventh day, rest.

Cycle. . .

Two or three months is absolutely effective! ! !