Back+double-headed barbell rowing for 6~ 10×5rm to lose weight, and once again dumbbell single-arm rowing 12×5rm rowing machine rowing 12×5rm pulldown10 ~15× 4r.
Rest 10 minute, warm up with double-headed training hammer. Two groups of barbells bend 6~8×5rm, dumbbells bend 6~ 10×6rm alternately (the weight can be reduced twice in the middle), and the sitting inclined plate bends 8~ 12×4rm.
Chest+three head and three groups of push-ups warm-up barbell bench press 5×5rm dumbbell up and down oblique bench press 10×3rm dumbbell bird 12×4rm supine arm flexion and extension 12×4rm.
Triceps training parallel bars arm flexion and extension without rest. Several 3 groups (try your best) pullups and downs on the chest 10×4rm dumbbell neck back arm flexion and extension 10×3rm arm flexion and extension 10×3rm.
Shoulder+forearm barbell press 10~ 15×3rm dumbbell side lift 12~ 15×3rm bending lift 8~ 12×3rm dumbbell front lift12 ~/kloc-
Take a 5-minute break and do forearm training. Forearm lift 10×4rm+20×3rm backhand barbell bending (lightweight) 15×4rm.
Leg flexion and extension in 5×5rm sitting position 10×5rm standing position and heel lifting (barbell weight) 10×5rm+20×3rm.
Ps: This day seems to be the least, but it is actually the most intense. Now you are weak. After you can squat twice your weight, do at least three sets of 90% 100% 100% strength at a time with protection.
Waist+Abdominal Barbell Hard Pulling 5×5rm Barbell Straight Leg Hard Pulling 10×3rm Prone Leg Flexion and Extension 10~ 15×5rm
Self-cultivation for 5 minutes, several× 3 flat weight-bearing sit-ups and 20×3rm inclined plate standing 10~20s×3 group (weight-bearing for 25s).
Ps: Some people say that abdominal muscles can be practiced every day, but the recovery is not enough. The growth effect will not be better than solid practice for three days a day. Come if you don't feel tired.