The first day, chest, shoulders, legs
Chest: recumbent push, oblique push (barbell, these two action sequences can be changed at ordinary times), inclined bird (dumbbell), butterfly chest clamp (instrument).
Shoulder: press the shoulder (barbell is in front of the neck), press the shoulder (barbell is behind the neck), and the bird stands upright (dumbbell).
Legs: Squat (barbell), toes and heels (barbell on shoulders).
The next day, waist, back, arms
Waist: Hold the barbell straight to the waist (barbell) and pull the dumbbell sideways.
Back: Pull back (instrument) or wide grip pull-ups, row (instrument), vertical row (dumbbell), single arm row (dumbbell).
Biceps biceps brachii: Dumbbell bends alternately and barbell bends.
Triceps brachii: standing dumbbell arm, bending dumbbell arm, supine barbell arm.
Practice from Monday to Saturday, take a day off on Sunday, and do three groups for each movement, each group is 8 to 12. Finally, you are tired to the right weight, and rest between each group 1 to 2 minutes. For example, I started to do 20 kg 10, and the second group couldn't do 8, so I changed the weight slightly, and so on.
Adjust after three months of practice.
The first day of chest and shoulder training
Practice your back and arms the next day.
On the third day, the number of each action group in waist and leg training was adjusted to 4 groups. Where training is not good, the amount of training can be increased appropriately.
In addition, abdominal muscles are small muscle groups, which can be interspersed with exercises every day. Don't practice trapezius if you don't have to. Great, it's ugly. After practice, you can eat bananas, milk for energy, and egg white for protein. It doesn't matter if you don't eat them. Fitness pays attention to eating less and more meals.