Bodybuilders and well-trained bodybuilders sometimes choose this combination. Chest and back exercises together are not suitable for ordinary bodybuilders. Our physical strength and energy are limited, and it is difficult to ensure that both muscles are "thoroughly practiced" by practicing two "big muscles" at the same time.

Matching reference of muscle exercise and bodybuilding exercise in gym;

Chest: barbell bench press, upward inclined bench press, downward inclined bench press and dumbbell flying bird (4 groups each, 8 to12rm); In each group);

Biceps biceps brachii: dumbbell single-arm lifting and barbell lifting (6 groups in each group, 8 to12rm); In each group);

Legs: Squat, squat and heel lift (4 groups in each group, 8 to12rm);

Triceps brachii: flexion and extension of dumbbell bent arm and narrow push-ups of dumbbell neck and back arm (4 groups in each group, 8 to12rm); In each group);

Back: Pull-ups (above 10RM as far as possible), barbell bending, sitting, and neck pull-down (4 groups in each group, 8 to12rm in each group);

Shoulders: push-ups, front horizontal lifts and side horizontal lifts (4 groups in each group, 8 to12rm); In each group);

Abdominal muscles: supine leg lifting group 4.

Abdominal muscle exhaustion in each group is still 15 to 20RM. The rest time of each group is 20 seconds to 30 seconds. Abdominal muscles are practiced about three times a week. Exercise chest muscles and biceps brachii for one day, legs and triceps brachii for the second day, back and shoulders for the third day, and rest for the fourth day. Practice for four days in a cycle.