Today, I will arrange a perfect set of intensive training actions for you in the super group of pectoral muscle and triceps brachii, which can help you to better train the pectoral muscle and triceps brachii, and fuse and cross the pectoral muscle and triceps brachii together, which can better achieve the effect of bodybuilding, make the pectoral muscle and triceps brachii more harmonious and beautiful, and avoid the uncoordinated muscle ratio of the pectoral muscle and the arm when training alone. In fact, the main reason why many bodybuilders practice muscles is the increase of various parts.
I have been working hard on my chest muscles, ignoring the training of other parts. My chest muscles are developed, but there are no muscles in other parts, which leads to muscle disharmony, so that my whole body has no shape and no beauty. In order to achieve the effect of bodybuilding, we must carry out systematic training. You can't practice a certain part alone, but do more joint alternating training. The training action recommended to you today is joint alternating training.
In this training plan, the chest and triceps brachii are arranged on a training day, all of which are composed of super group training-one action to practice the chest and one action to practice the triceps brachii. There is no rest between groups, and the intensity is great. If you can't maintain this intensity, you can also choose to rest for a certain period of time after completing an action before completing the next action, and use dumbbells, fixtures and ropes to complete the training plan.
The following 10 chest muscle+triceps brachii training movements, each movement is done in 4 groups, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements (recommended). Chest exercises first, triceps exercises last, alternately, forming a super group.
Action 1+ Action 2 constitutes a super group-complete the action 1 and do push-ups with weight+dumbbells (holding dumbbells) 15- 12 times (this action can obviously stimulate the chest and triceps brachii) and then complete it directly without rest-Action 2 stands and uses a barbell/dumbbell from one side.
Action 3+ Action 4 constitute a super group-after completing Action 3, do bench press with dumbbells 15- 12 times without rest, and do it directly after reducing the weight of dumbbells-Action 4, do triceps brachii flexion and extension with dumbbells 15- 12 times, which is/kloc.
Action 5+ Action 6 constitute a super group-after completing Action 5, use dumbbells to make flying birds 15- 12 times, and do them directly without rest after losing weight-Action 6, after doing dumbbells from one side, flex and stretch the triceps brachii 15- 12 times (each side).
Action 7+ Action 8 constitute a super group-after completing Action 7 (Figure 7, the first half), you can push your chest 15 times in a sitting position without rest-Action 8 (Figure 7, the second half) bends and stretches your arms 15 times with the parallel bars booster, which is a group 1.
Action 9+ Action 10 forms a super group-complete the sitting posture of Action 9 (Figure 8, the first half), hold your chest with rope+handle 15- 12 times, and then do it directly without rest-Action 10 (Figure 8, the second half) and stand.