Now you can start training large muscle groups. When you stimulate large muscle groups, your body fat will be reduced, so you don't have to deliberately lose it …

The training plan must be changed.

One week's chest (65,438+02 times for each group with oblique arms 4-6) and three heads (65,438+02 times for each group with narrow distance 4-6).

Tuesday's back (high-position pull-down barbell rowing dumbbell rowing) two heads (inclined plate bending dumbbell vertical bending axe chopping bending)

Legs on Wednesdays (Smith Squat, Dumbbell, Arrow, Squat, Squat, Boarding, Practice Prone Leg Flexion and Extension, Practice Hip Abduction and Retraction, Practice Pier Lifting and Leg Lifting)

Quadrilateral shoulder (front cross lift, side cross lift, bird prone) trapezius muscle (dumbbell bamboo shoots, barbell prone, rowing)

Choose 10 abdominal exercises every day, and do 3 groups with 20 in each group.

(Except abdominal exercises, all the above movements are 4 ~ 6 groups, each group 12 times. )