(Dumbbell version for home use)

Chest training

1. Standard push-ups? 4 groups X 12 times

2. Upper overseas Chinese cross brace 4 groups X 12 times.

3. Do you lie down in Korea? X 12 times in April

4. Dumbbell Birds 4 groups X 10 times

5. Four groups of flat dumbbell bench press X 10 times.

Back training

1. Pull-ups? Four groups, X. Use up each group.

2. Dumbbell rowing? 4 groups X 10 times

3. rowing with dumbbells in one arm? 4 groups X 12 times

4. Hard pull of weight-bearing dumbbells? 4 groups X 10 times

5. rowing with dumbbells upside down? 4 groups X 10 times

Shoulder training

1. Folding knife pushups? 4 groups X 10 times

2. dumbbell push? 4 groups X 10 times

3. Arnold recommended it? 4 groups X 12 times

4. dumbbell side lift? 4 groups X 12 times

5. Flat lifting before dumbbell? 4 groups X 12 times

6. Bend the dumbbell bird? 4 groups X 10 times

arm

1. Forehand pull-ups? 4 groups of 8 times

2. Dumbbell bending? 4 groups X 12 times

3. The number of flexion and extension of dumbbell arm in four groups X 10.

4. The number of flexion and extension of the back arm of the dumbbell neck in four groups X 10.

5. Four groups of X12 hanging hammers.

Hip and leg training

1. Four groups of squats with bare hands X 10 times.

2. Four groups of dumbbell squats X 12 times.

3. Weight-bearing dumbbell buttock 4 groups X 10 times

4. Dumbbell Squat 4 groups X 12 times.

5. Lift the heel for 4 groups X 12 times.

Abdominal muscle core training

1. Four groups of sitting leg lifts X 15 times.

2. Four groups of supine abdomen X 12 times.

3. get up with v 4 groups X 12 times

4. Roll your stomach and touch your knees? 4 groups X 12 times

5. Russian twist? 4 groups X20 times

6. Flat support? 4 groups X 1-2 minutes