1 Four legs: Squat kick

Double-headed thigh: parallel bars hook leg of hook leg machine

Legs: heel lift barbell heel lift.

2 Shoulder (deltoid muscle): birds hold chest pressure (toe); Instrument shoulder push dumbbell shoulder push Smith frame shoulder push (center beam); Flat rowing dilator (rear beam)

3 chest: flat push bird parallel bars arms flexion and extension cross chest sitting chest.

4 back: rowing pull-ups

Abdominal 5: Sit-ups and Fixed Kicks

6 biceps brachii: dumbbell lifting barbell lifting pulley lifting fixed frame lifting.

Triceps: After the barbell arm bends and stretches the neck in prone position, the big dumbbell arm bends and stretches the pulley and presses the bench.

arrange

Monday's legs and calves

Tuesday's shoulder abdominal muscles

Triceps brachii on Wednesday (warm up during chest exercise)

Back biceps on Thursday (warm-up during back training)

Friday trip

Saturday shoulder

Rest on Sunday

Monday community chest

Zhouerbei ......

All of the above are training volumes arranged reasonably according to the importance. Every time, the reaction on the second day of training is the main one, full of energy, moderate reaction, lack of energy and excessive self-feeling.