Instrument layout:
On Monday, shoulder muscle exercise is divided into three groups: front, middle and back. Adjust body inclination, exercise different muscles, push barbells in sitting position, push dumbbells in standing position, pull dumbbells in chest and waist, and lift dumbbells in standing position.
On Tuesday, chest muscle exercises are divided into three groups: upper, middle and lower, adjusting body inclination, exercising different muscles, lifting barbells in prone position, lifting dumbbells in prone position, flying birds in prone position and intercostal muscle exercises.
Back muscle exercise on Wednesday, half squat barbell pull back, 4 groups of 20, dumbbell rowing with one arm, 4 groups of left and right hands, 20 in each group.
On Thursday, leg muscle exercise, barbell squat 4 groups, barbell lunge 4 groups, dumbbell lunge 4 groups, each group is 30 meters, and rabbit jumps 4 groups, each group is 30 meters.
Friday's arm muscle exercises, second and third, forearm and wrist strength exercises are very simple, and there will be ominous signs.
You can do aerobic exercise, skipping rope and running on Saturday, but it takes more than 45 minutes to improve your cardiopulmonary function.
Rest on Sunday