Chest, triceps brachii, abdomen
Chest:
Barbell bench press 3/ group 12/ time
3 dumbbell birds/group 12 birds/time
Push-ups 3/group 12/time
Triceps brachii:
Sit-ups 3/group 12/time
3 dumbbell neck flexion arms/group 12/time
Abdomen:
Sit-ups 3/group 20/time
Lift your legs on your back 3 times/group 20 times/time.
Back, biceps brachii, abdomen
Back off:
Pull-ups 3/group 8/time
Pull-down before the neck 3/ group 12/ time
Dumbbell rowing 3/ group 12/ time
Biceps brachii:
Dumbbell bending 3/group 12/time
Slab bending 3/ group 12/ time
Abdomen:
Sit-ups 3/group 20/time
Lift your legs on your back 3 times/group 20 times/time.
Legs, shoulders, abdomen
Legs:
Barbell Squat 3/ group 12/ time
Dumbbell lift heel 3/group 20/time.
Shoulder:
Press dumbbell sitting posture for 3 times/group12 times.
Barbell neck pressure 3/ group 12/ time
3 dumbbell side lifts/group 12/time
Abdomen:
Sit-ups 3/group 20/time
Lift your legs on your back 3 times/group 20 times/time.
The essentials for beginners to make fitness plans;
1: Suitable for bodybuilders of 0-6 months. Before exercise, you can measure and record the main muscle parts with a tape measure. And take three photos of the front, side and back. Repeat the recording once every 1 month, which is convenient for comparing the effect.
2. Exercise 3 times a week for no more than 60 minutes each time, and do a good job of warm-up before exercise and stretching after exercise. There are 3 groups in each movement, and the rest between groups is 1-2 minutes.
3. Exercise movements are mainly core movements, such as squat, bench press, hard pull and rowing. The weight should be gradual. If there is pain during exercise, reduce the weight of exercise to prevent injury.
4. The above scheme can be modified according to your own needs, and other dumbbells and barbells can be added. (Dumbbell diagram, barbell diagram)