Other explanations of time calculation method, number of groups in each group and number of groups.
Monday chest push-ups 12 2 warm-up group
Barbell flat grip push 10 1 medium weight
Barbell flat grip push 8 1 heavier
On the barbell, the oblique grip push 10 1 medium weight.
Barbell holds and pushes 8 1 heavier weight obliquely.
Chest dumbbell flat grip push 10 1 medium weight
Dumbbell flat grip push 8 1 heavier
Under the dumbbell, hold and push with medium weight 10 1.
Under the dumbbell, hold and obliquely push the heavy weight of 8 1.
Dumbbell bird 10 1 medium weight
Dumbbell bird 8 1 heavier
Aerobic swimming on Tuesday 1 hour or more.
On Wednesday, the thigh equipment lifted the leg by weight of 20.2.
Instrument Leg Elevator 15 3 Medium Weight
Instrument Leg Elevator 12 3 Weight
The instrument leg elevator 10 2 is very heavy.
Leg-lifting heel 25 2 warm-up group
Heel lift 20 2 Medium weight
Heel lift 20 2 weight.
Heel lift 15 2 is heavy.
Aerobic swimming on Thursday 1 hour or more.
Come back on Friday
Back wide thong pull-down 15 1 thermal suit
T-bar 10 2 medium weight
T-bar pull-down 8 2 weight
Upper back barbell bending stroke 10 2 middleweight
The barbell bends over and strokes 8 1 heavier weight.
Dumbbell bending stroke 10 2 is of middle order.
Dumbbell bending stroke 8 1 heavier
Deltoid lateral lift 12 1 warm-up group
Side Elevator 10 2 Medium Weight
Front horizontal lifting 10 2 medium weight
Side lift 8 2 heavy objects
The front horizontal lift is 8/2 heavier weight.
Shoulder posture dumbbell press 10 1 warm-up group
Sitting dumbbells press 8 3 medium weights.
Biceps dumbbell bending on Saturday 12 2 warm-up group
Dumbbell weightlifting 10 2 middleweight
Dumbbell lifts 8 2 weights
Barbell lifting 10 1 medium weight
Barbell lifting 8 1 heavier weight
Triceps T-bar Push Down 10 1 Warm-up Group
T-bar push-down 8 3 medium weight
10 1 warm-up group of cervical curvature.
Neck back bend 8 3 medium weight
I suggest you take a day off at the weekend.
Well, I've finally finished it. God, I'm exhausted! ! !
I hope you can use it. Ask me more specific questions!
I'm here, because I met you in the office, so I'm in a hurry, hehe, forgive me! The following is added for you:
1. The calf lift heel is the same as lift heel. You saw it because I didn't typeset it! Ha ha!
As for the training time, you need to try to know the real time. In fact, the training I arranged for you and the rest time in the middle can be completed in an hour and a half, which is already very fast!
As for the amount of chest training on Monday, because I can't see your training situation, I can't grasp the specific weight you use. So, I can only write you medium weight and heavy weight. The number of training groups is fixed, but you have to find the weight yourself. It is more scientific for you to find the weight that can complete the plan!
3. G-string pull-down, if it is on the chest, mainly practice latissimus dorsi and the lower back, if it is on the back, mainly practice the upper back muscles! The two exercises can be used alternately!
4. The essentials of rowing with dumbbells on the bar are: stand up straight, with your feet shoulder height, hold the dumbbells with both fists facing each other, lean forward 45-60 degrees, slightly bend your legs, and lift the dumbbells parallel to your chest (it is important to feel that you can use your back muscles to contract as much as possible to lift the dumbbells). The action of barbell is similar. Just hold the barbell with your hands slightly wider than your shoulders and lift it to your chest!
5. Dumbbell bird is lying down, and its movements feel like lying down to expand its chest. You can feel it empty-handed first!
6. Push down the T-bar, that is, you stand in front of the T-bar, hold the T-bar in parallel with your hands, your legs are slightly bent, and your body is slightly tilted. You feel like you're pressing the T-bar with the strength of your triceps. At the beginning of this movement, the weight is not easy to be too large, mainly because you feel that your triceps are contracting, the apex is not stopped, and your muscles are always in a state of tension!
In addition, there is actually thigh training, training on Wednesday. Considering your physical condition, I only gave you one training program, and I don't recommend you to practice others, such as squats!
There are also abdominal exercises, because most of them have a certain impact on the intervertebral disc, so I didn't write them for you. If you think you are ok, then I tell you that the abdomen is the only part of the human body that can do exercise every day. Master according to your own situation! There are sit-ups, V-shaped double-headed, and supine empty pedaling (that is, pretending to pedal a bicycle while lying half-lying), and each group has unlimited times until it is tired! (But there must be a warm-up before! )
7. Forearm training: You can find a small sandbag and then keep the rope at the mouth of the sandbag for a longer time. Tie a short metal tube at the other end of the rope (the rope is tied at the middle end of the metal tube). When practicing, stretch your hands forward in parallel to grab the metal tube, then slowly roll up the metal tube until the sandbag touches your hands, then slowly turn back in the opposite direction, and so on!
I have to go out, man. Ask me again and I'll tell you!
Here I am again, 1. If you think there is too much chest training, adjust it. The first thing in chest training is barbells, and the second is dumbbells! By the way, this adjustment only applies to the initial stage. When you reach the intermediate stage, if you want to develop pectoralis major in an all-round way, try to follow the training course I gave you. This is because pectoralis major is a large muscle group. If you want to shape the pectoralis major into a thick, wide and angular muscle, you must develop it in all directions. That's why Schwarzenegger has 156CM pectoralis major! Holding and pushing the dumbbell obliquely downward is to grasp the method and push the stool to 60 degrees, then head down and feet up. Just push with a dumbbell! Mainly practice the lower edge of pectoralis major to make your pectoralis major look square! By the way, get up slowly after you finish the downward movement, otherwise you will sometimes get dizzy after you suddenly get up because of brain congestion. )
2. Whether you practice one muscle group or the whole body every day depends entirely on your training purpose. In other words, in order to fully develop muscles in all parts of the body, we should focus on practicing 1-2 muscle groups every day. If you just want to have a healthy and symmetrical figure, you can achieve it every time you practice the whole body. Very simple, expert, everywhere!
Ok, if you have any specific questions, please add me QQ: 193367 14, and we will discuss it together!