The simplest and most effective scheme, 3 days a week, or 6 days a week, 3 days ×2 cycles, that is, one day to do the chest, back and legs, two heads to do the chest, back and three arms. On the day of leg training, all four legs were trained, but not the abdomen and shoulders. Abdomen can be practiced 3 ~ 4 times a week, and 4 ~ 8 groups or 4 × 2 ~ groups can be added after each training. On the day of shoulder push, you can push a few groups of chest less, add three groups of chest push and three groups of chest push, and then practice shoulder, arm 2 and arm 3 alone at the advanced stage, which is another three days, exactly six days.

The three-day plan has many advantages. If you practice for six days, you can do two cycles. If you practice for 4 days, practice your key points and main contradictions for the extra day. If you practice for 5 days, you will give up your relative best part or wait for other parts for the day when you practice less. Hehe, in a word, the weakest point, the place that needs to be improved most, and the main contradiction that needs to be strengthened most.

Plan:

Day 1 Chest and back

Warm-up in bench press 1 ~ 2 groups

Dumbbell bench press 20RM×3

Dumbbell bird 20RM×3

Butterfly machine (or horizontal chest pliers) 20RM×3

Roman Chair Upright (or Hard Pulled) 20RM×3

Barbell rowing 30 m× 3

Rowing in a sitting position (or rowing with dumbbells raised by one arm) 20RM×3

Key points: When practicing all chest movements, remember to hold out your chest and learn to use your chest muscles instead of arching your back. When practicing back movements, your mind is on your back. You should know how to use the strength of your back, not your arms.

The next day, legs, hips,

Squat 30 times to warm up without weight

Squat 30RM×3

Lunge 25m× 3

Lift the heel 20RM×3.

Two-strand bending is 25RM×3.

Rear swing leg 25RM×3

Key point: don't use heavy weight, don't use explosive force. After squatting, the mind exerts force on the buttocks, and after standing up, the buttocks should also be tightened (boys use quadriceps to exercise their legs). Keep the waist, back, legs and hips tense, and move slowly to prevent injury. Pay attention to stretching exercises between groups and after training, and pull the line apart.

On the third day,

warm up

Leg-bending sit-ups (or legs on a stool) 30RM×3

Support leg lift (or sitting leg lift) 25RM×3

Support leg lifting swivel (or sitting leg lifting swivel) 25RM×6 (3 groups left and right)

Bearing rotary joint 50RM×3

Key points: move as slowly as possible, use abdominal muscles to exert strength (group), and don't borrow. Don't rest too long between groups, and do relaxation and stretching exercises after training.

On the fourth day, chest and arms

Warm-up in bench press 1 ~ 2 groups

Upward inclined bench press 20RM×3

Upward inclined bird 20RM×3

Butterfly machine (or horizontal chest pliers) 20RM×3

Push shoulder 25RM×3

Double-ended bending 25RM×3

The flexion and extension of the back arm of the single arm neck is 20RM×3.

Key points: After training, do more stretching of arm muscles to prevent lumps.

Day 5 Legs and Hips

Conclusion: Don't use too light weight. For example, if you can bench press 25 times with a barbell of 15 kg and push it 25 times with a barbell of 10 kg, it won't do any exercise at all. Doing the last few times in a group of 25 times will be very laborious. You can't do it 25 times with a heavy object that can do it 35 times. Don't be too heavy, so that the action is deformed, the whole body borrows and so on. Girls in particular are not strength or figure, but lines. If it is laborious, such as lunge, you can hold a few kilograms of dumbbells with your bare hands or hands. The rest time between groups should not be too long, just 45 ~ 60 seconds, remember. Experience more action, slow is better than fast. Do more stretching and learn yoga moves, and the lines will look good. Don't use explosive force, don't pursue weight, hehe.

In addition, nutrition is also very important. At least 30g protein and 35g carbohydrate (that is, sugar) should be supplemented every day. ...

I hope I can help you.