Are the muscles of our bodies separate? In fact, the whole body is one.

But it is necessary to increase the effect, mobility and consistency of muscles during exercise.

We can divide it into three parts. Let's talk about three differentiation actions first.

* pectoral muscle+triceps muscle

* Back+Biceps

* Legs+shoulders

First, warm up-cycle 10 minutes or jog for about 10 minutes.

Action 1: press the barbell upward, and each group of 4-6 groups is 8-RM.

The second action: upward inclined dumbbell bench press, 8-RM for each of 4-6 groups.

The third action: lift chest dumbbells (light weight) horizontally, 4-6 groups, 30 in each group (do this action when the weight of barbell bench press exceeds 60 kg).

The fourth movement: the parallel bars bend their arms, and each group of 4-6 is 8-RM.

The fifth movement: flexion and extension of the back arm of the neck, 4-6 groups of 8-RM each.

The sixth action: dumbbell bending hammer 8- 12RM

The seventh action: reverse wrist flexion, positive wrist flexion and back wrist flexion.

Eighth movement: Forehand wrist flexion 4-6 groups, each group 8-RM.

The ninth movement: 4-6 groups of wrist flexion behind the back, each group is 8-RM.

Aerobic exercise: running for about 20~30 minutes.

Day 2: Back muscles, biceps, forearm abdominal muscles

Warm up first. A few static wide chests and a few back pulls.

Action 1: pull-ups, 4-6 groups, each group until it can't move.

The second action: hard pulling, 4-6 groups, 8- 12RM in each group.

The third action: Bend over the birds, 4-6 groups, 20 birds in each group rest for 5 minutes.

The fourth movement: 2 barbell bends, 4-6 groups, 8- 12RM in each group.

The fifth movement: 2 dumbbell bends, 4-6 groups, 8- 12RM in each group.

The sixth measure: concentrated bending, 4-6 groups, 8- 12RM in each group.

Aerobic exercise: running for about 20~30 minutes.

Day 3: thighs, calves and deltoid muscles

Action 1: dumbbells do the front flat lift.

Side-lift, standing and sitting birds, 8- 12RM in each group.

The second movement: 4-6 groups of thighs and calves, 8-RM in each group.

The third action: leg lifting 3~5 groups 10~ 12RM.

The fourth movement: Squat 3~5 groups, each group is 8~ 12RM.

Aerobic exercise: running for about 20~30 minutes.

If you are a beginner in fitness, you can divide it into two parts, the upper body and the lower body are practiced separately. .

I often read Stallone official website, and all the articles in it are OK. For beginners, it is helpful to know about fitness.