Friday: Back, 50 pull-ups (no rest time in groups), 4 groups of barbell rowing, 4 groups of goats standing and 4 groups of barbell bending.
Saturday, 200 volumes.
On Sunday chest, four groups of flat barbell bench press, four groups of upward inclined barbell bench press, four groups of flat dumbbell bench press, four groups of dumbbell upward inclined bench press, four groups of upward inclined birds and four groups of downward inclined barbell bench press.
Monday, 200 volumes.
On Tuesday, five groups of pull-ups
Wednesday: Leg, full squat 10* 10 30kg.
On Thursday, 5 groups of push-ups
Let me add: I practiced several places a day when I was a special novice, and then I learned for a while and found that my recovery was wrong. I still practice two parts for an hour every day, and then start practicing on Thursday after a while, but I want to pull all around, and rest for 30 seconds and 45 seconds before squatting. During the break, I was exposed to the different effects of unarmed training and equipment use on muscles, as well as the academic training concept (actually coke training method). I will give you some explanations about my plan. Don't use your plan. Injury to the waist and bone.
50 pull-ups are not grouped to count the rest time. At first, everyone was not strong enough to do pull-ups above 10. Do not call a joint to stimulate latissimus dorsi to improve the strength level.
Squat 10* 10 is an academic strength and endurance training. According to the introduction of coke training method, the extreme squat data of trainers can be doubled in one year (it seems that they are novices-). The exercise method is 10 weight 10 group, starting from 30kg, and then increase the weight when you feel almost the same. The reason why you don't do other actions after practicing this is because you will die after practicing. Light will grin, heavy will cramp, and heavy will be worse than death. If you don't believe me, you can try it with a limit of 50-60%. )
Then you may say that you have practiced a lot, but your sensory area doesn't feel good. Are you afraid it won't work? I'm telling you, it's nothing! As long as you do it with the right weight, there is no problem (provided that you study every movement carefully! ! Of course, I also gave a solution, that is, five groups of unarmed training on Tuesday and Thursday, and stay excited for 20 minutes.
Then I'll talk about rest. Everything I do here is compound multi-joint movements except birds. If you ask me why I don't do single joint isolation stimulation, I will answer you that I am still too weak in water, in order to increase my strength level. .
Well, when it comes to improving the strength level, some people will say that if it is strength training below 5RM, rest for 3 minutes or something, muscle 3 minutes is 12RM, and rest for 30 seconds. I told you, our door doesn't fit. It's too dangerous to practice in 5RM. You should protect important people. You can make this plan after 12 weeks. 12RM rest for 30 seconds. I only agree that it is not appropriate to rest for 30 seconds. I'll tell you to take a 2-minute break and use 10- 12RM or 8-65438. The reason is that the rest time of 30 seconds 1 min for multi-joint compound movements is really tolerable for advanced trainers, and it can quickly congestion, but it is not suitable for us novices or some intermediate trainers, because the strength level and endurance level are too poor. 2min can make up for your lack of endurance and ensure that you can perfectly stimulate the target muscles (different rest time). My goal is not to stimulate muscles quickly, but to stimulate muscles perfectly with a standard weight, and then steadily improve the strength data. After resting for 30 seconds, I think this strength is too slow to improve. I'll pay attention to whether the traffic jams soon after it's hoisted. In fact, if you rest for 2 minutes, the weight stimulation will be stable, and you will be congested, making it easier to feel the control of your nerves. This paragraph is about learning bodybuilding and fire fantasy.
You can understand what it says. Finally, don't worry about whether you practice 1 hour every day. In fact, 30 minutes is the best state, and 15 minutes is also possible. You can take notes after 45 minutes of planning to end stretching. I didn't write the deltoid project because I didn't have much time, and I mainly concentrated on the big muscles. But if you are smart, you can definitely sum up a better deltoid scheme after practicing for a period of time. Too much abdominal muscle training will affect recovery, so I only practice twice. You can practice more if you want, but it is recommended to practice twice first, and then slowly reverse it according to the situation, only 10 minutes.
Don't pull your waist hard. It's bad for your waist. Really, it's not for you. Standing with goats is safe and practical. At the end of bench press, you can practice the next three heads at an oblique distance, which is more suitable for bench press with a narrow distance.
Also, pay attention to your diet. Oh, I think so. This program is suitable for beginners to gain muscle and learn movements in 12 weeks. Eat whatever you see at ordinary times, 12 weeks later.
Topic: I don't know why I feel a little confused today. I haven't answered the question for a long time. After reading your question, I feel very similar to my first fitness question, so I am very kind. What I have written here is the essence of all my cognition since my fitness.