Smith machine/flat barbell bench press, frequency 10- 12, ***5 groups.
Sitting chest push 12- 15, ***4 groups.
Down-sloping Smith bench press, times 10- 12, ***4 groups.
Dumbbell bench press/flying bird, frequency 10- 12, ***4 groups.
The puller was caught in the chest, frequency 15, ***4 groups.
Smith machine/upper inclined plate bench press, times 10- 12, ***4 groups.
Tilt dumbbell bench press upward, times 15, ***4 groups.
Up-sloping dumbbells/stretchers supine birds, frequency 12, ***4 groups.
The parallel bars bend over and stretch their arms, 4 groups 12 times.
Tuesday's arm
biceps
Narrow/wide arm bending standing barbell 12- 15, ***4 groups.
Sitting posture, oblique dumbbell alternately bending arms, times 10- 12, ***4 groups.
Standing dumbbells with chest hanging alternately bend arms, times 10- 12, ***3 groups.
Standing dumbbell with one hand bending elbow arm, times 12, ***3 groups.
The elbow arm bends when sitting on the barbell, and the frequency 10- 12, ***4 groups.
triceps muscle
The parallel bars were flexed and extended, 65438 02 times in 4 groups.
Standing posture, bending/sitting posture, flexion and extension of dumbbell arm, standing posture 10- 12 times 3-4 groups, sitting posture 12 times 4 groups.
Sitting posture apparatus with both arms pressed down 12- 15, ***4 groups.
Barbell supine arm flexion and extension+chest narrow grip and push (combined exercise, arm flexion and extension push back), 24 times (both movements are 12), ***4 groups.
Press the tensioner arms of 12- 15, ***4 groups.
deltoid
Standing dumbbell side lift, times 12- 15, ***4 groups.
Sit in dumbbell lifts, times 12, ***4 groups.
Standing dumbbells are lifted horizontally alternately (excessively) before lifting, and there are three groups of dumbbells, 12- 15 and * * *.
Chest stretching of barbell, frequency 15, group * * *.
Sitting apparatus push-ups, times 12, ***4 groups.
Stand-up puller lifts horizontally with one arm, times 12, ***3 groups.
The single arm of the stand-up tensioner leans horizontally, and the times are 12, ***3 groups.
Dumbbell bending/supine side lifting, times 10- 12, ***4 groups.
Barbell bend over and pull up and hold wide 12- 15, ***4 groups.
I came back on Thursday
Standard neck pull-ups, 5 groups 10(3 groups wide grip, 2 groups narrow grip), peak contraction.
Bend over the barbell and row 10- 12, ***4 groups.
Bow over the dumbbell and stroke with one arm, multiply by 12, ***3 groups.
The neck width is pulled forward and pulled down, and the times are 12- 15, ***4 groups.
The barbell/Smith machine bends down and pulls hard, the number of times is 8- 10, ***4 groups.
Rowing with equipment, times 12- 15, 3-4 groups.
Smith stood there shrugging, exhausted, ***3 groups.
Straight arm pull-down in bending/standing posture 12- 15 times, ***4 groups.
Rowing with narrow grip in sitting position, 12- 15 times, ***4 groups.
Friday trip
Sitting leg flexion and extension, times 15, ***5 groups.
Prone leg bending, times 12- 15, ***4 groups.
Leg lifts, 30 times, ***3 groups.
Smith Squat 12- 15, ***4 groups.
Smith stood/sat with his heels up, exhausted, ***3 groups.
The straight leg of the barbell was pulled hard, and the frequency was 12, which was divided into 4 groups.
Dumbbell/barbell bow and arrow March 20 times, 3-4 groups.
Saturday waist and abdomen
Abdominal wheel abdomen 4x20+ load supine abdomen 4x30
Sitting posture, lying posture, load bearing, waist twisting, 4x40+ standing bar, waist twisting, 4x50
Push your back to the ground, elbows alternately touch your knees, turn 4x20+ hands alternately touch your knees, and abdomen 4x30.
Supine leg lifting 4x20+ prone support alternating leg lifting 4x20
Side support, straight waist 3x 15+ side supine abdomen 3x20
Tilt down sit-ups 4x20+ kneeling stretcher abdomen pull down 4x20
Horizontal bar, straight arm, knee bend, leg lift 4x 12+ straight leg sit-ups 4x 15.
Abdomen is a combined exercise of two movements. If you feel too strong, choose a few important actions to do.
I wrote the general fitness plan, I watched it myself, and I mastered the intensity myself.