My exercise method (you can modify this exercise method yourself ~ remember that the movements should be standard ~ ~ I am a professional bodybuilder ~ If you don't understand anything, you can contact me at QQ2630 10070.

Monday's chest exercises are as follows:

Five groups of chest compressions: the first group (warm-up)100kg (more than 20 times), the second group130kg (12-15 times or less), and the third group160kg (/kloc-).

Five groups of chest compressions: the first group (warm-up) was 80 kg (above15), the second group100 kg (below12) and the third group10 kg (below10).

Flying birds practice (with dumbbells! Ask the coach if you don't know the movements. ) I'm a 30 kg dumbbell, with scores of 8 to 5 groups 12 * * *.

Starting from 10, add five groups to each group.

Tuesday arm exercise

Barbell lift (two arms): five groups, the first two groups, 40kg barbell, 12- 15 (as the basis for the latter three groups), the last two groups, 50kg barbell,10-/2, and the last group, 60kg barbell.

Sleeping barbell bending (inside of three arms): five groups: the first group of 40kg barbells is more than 20 (warm-up), the second group of 50kg barbells is less than 13- 15, the third group of 60kg barbells is less than10-/2, and the fourth group of 70.

Three lateral humeral heads (I don't know the name of the instrument, please ask the coach) are 40kg-90kg, and each group is added with five groups of 10 kg.

Standing flat-sided birds (deltoid) first make a set of dumbbells with 10, and then add one to five groups.

Abdominal muscles of hind legs on Wednesday

Hard stretch warm-up (130kg, 15 or more) is 250kg in the first group, 8- 12 in the second group, and 260kg, 8- 12 in the second group.

The third group is 270 kg 8- 12, the fourth group is 280 kg 6-8, and the fifth group (blood flushing) is 300 kg (as much as you can).

Squat warm-up (130 kg, more than 20 times) 220 kg in the first group, 230 kg in the second group with 8- 12, and 8- 12.

The third group weighed 240 kg (8- 12), the fourth group weighed 250 kg (8- 12) and the fifth group weighed 260 kg (washed with blood).

You know, it's okay to run abdominal muscles.

This cycle: Monday, Tuesday and Wednesday → Thursday, Friday, Saturday and Sunday.

Words: within two months, the shape of muscles will appear ~ remember that the movements should be standard ~ if you don't understand, you can call a coach to teach! ! ! ! The main thing is to work hard ~ ~ ~ ~ and keep up with eating more beef and eggs.

Wish: Good health.

Diary of a macho man

QQ:2630 10070