Abdominal wheel abdomen 4x20+ load supine abdomen 4x30
Sitting posture, lying posture, load bearing, waist twisting, 4x40+ standing posture, lever, waist twisting, 4x50
Lie on your back, push the ground, turn 4x30+ alternately touch your knees, and roll your abdomen 4x30.
Leg lifting on supine 4x20+ leg lifting on prone 4x20
Side support, standing waist 3x20 (turning left and right)+side supine abdomen 3x 15 (turning left and right)
Sit-ups 4x20+ stretcher abdominal pull-down 4x20
Horizontal bar straight arm knees leg lifts 4x 12+ supine leg lifts 4x 15.
Night: pectoralis major chest
Press the barbell on the flat bed, the weight increased from 40kg-80kg, and the times decreased from15-12-10-8-6, 5 groups.
Smith machine supine press, the weight decreases from 70 kg to 40 kg, and the number of times increases from 8-10-12-15, ***4 groups.
Push the chest while sitting, the weight is increased from 35 kg to 50 kg, and the frequency is 15 times, ***4 groups.
Dumbbell bench press, weighing 25kg (the heaviest in the gym is only 25), 15 times, ***4 groups.
Dumbbell/stretcher supine birds, weight 15kg, times 12, ***4 groups.
Stretcher's chest is clamped and stretched forward, 20kg, 15 times, ***4 groups.
The next afternoon: legs
Leg flexion and extension in sitting position, weight increasing from 30kg-50kg, times 65438 05 times, 5 groups.
Leg flexion in prone position, with the weight increasing from 35 kg to 50 kg, the frequency is15-12-10-8 times, a total of 4 groups.
Leg lift, weight 130kg, 30 times, ***3 groups.
Smith squats, weighing 80kg, 12 times, ***4 groups.
Smith raised his heel in a standing position, weighing 60kg, and was exhausted. ***3 groups.
Barbell straight leg hard pull, weighing 50kg, times 12, ***4 groups.
Night: arm
biceps
The barbell stands in the narrow/wide position, doing two groups 1 0kg for 30 times, 1 20kg24 for 24 times,130kg 18 times, and ***4 groups (low, medium and high positions in each group 10.
When sitting, the weight of the inclined dumbbell increased by 7.5kg- 15kg, and the frequency decreased by15-12-10-8. * * 4 groups.
Standing dumbbells with arms hanging alternately on the chest, weighing 20kg, 10 times, ***3 groups.
Standing dumbbell with one elbow bent, weighing 10kg, 12 times, ***3 groups (alternating left and right).
Sitting barbell bends elbow arm, with the same weight as standing posture. The number of barbell arm bends 10kg 12, group 2,220kg 10/0, group 1, group 30kg8 and group * * 4.
triceps muscle
The parallel bars were flexed and extended, 65438 02 times in 4 groups.
The weight of the sitting posture apparatus is increased from 35 kg to 50 kg, with times 12, and there are ***4 groups.
Barbell supine, back arm flexion and extension+chest narrow grip (combined exercise), weighing 20Kg, 24 times (each action 12 times), ***4 groups.
When both arms of the tensioner are pressed down, the weight is increased from 65 kg to 80 kg, and the number of times is decreased from15-12-10-8. * * 4 groups.
The afternoon of the third day: pectoralis major is on the chest.
The weight of barbell is increased from 40kg-70kg, and the number of times is decreased from15-12-10-8, ***4 groups.
Smith machine supine press, the weight decreases from 60 kg to 30 kg, and the frequency increases from 10 to 12- 15- 15, * * 4 groups.
Push the chest while sitting, the weight is increased from 35 kg to 50 kg, and the frequency is 15 times, ***4 groups.
Dumbbell supine press, weighing 25kg, 15 times, ***4 groups.
Dumbbell/stretcher supine birds, weight 15kg, times 12, ***4 groups.
The puller is pulled up with the chest clamped, weighing 15kg, times 15 times, ***4 groups.
Evening: deltoid muscle
The standing dumbbell was lifted sideways, with the weight increasing by 7.5kg- 15kg, and the times decreasing by 20-15-12-10. * * 4 groups.
Sit in dumbbell lift, weighing 25kg, 12 times, ***4 groups.
Standing dumbbells are alternately lifted horizontally forward (lifted above the head), weighing 15kg, 24 times (about 12), ***3 groups.
Barbell chest enlargement, weighing 20kg, times 15, ***3 groups.
Sitting posture apparatus push-ups, the weight increases from 35 kg to 50 kg, multiplied by 12, ***4 groups.
One arm side of tensioner is lifted, weight 10kg, times 12 (left and right alternate), ***3 groups.
The tensioner is pulled horizontally on one arm side, with weight 10kg and times 12 (left and right alternate), and there are ***3 groups.
Dumbbells bent over and lifted horizontally, weighing 10kg, times 12 times, ***4 groups.
The barbell bends wide and holds the pull-ups, weighing 10kg, times 15 times, ***4 groups.
The afternoon of the fourth day: pectoralis major under the chest
Smith machine supine press, weight 40kg-80kg increasing, times15-12-10-8 decreasing, ***4 groups.
Dumbbell bench press, weighing 20kg, 12 times, ***3 groups.
Dumbbell/stretcher supine bird, weight 15kg, times 10, ***3 groups.
Chest clamping press-down stretcher, weighing 20kg, 15 times, ***4 groups.
The parallel bars bend over and stretch their arms, 4 groups 12 times.
Night: Come back
Standard neck pull-ups, 5 groups (3 groups of wide grip, 2 groups of narrow grip) 10 times, peak contraction.
Bow over the barbell, the weight increases from 30kg-60kg, 12 times, ***4 groups.
Bow over the dumbbell and stroke with one arm, weighing 25kg, 12 times (alternating left and right), ***3 groups.
Front pull-down wide neck grip, weighing 40kg, multiplied by 12, ***4 groups.
The barbell bends and bends its legs and pulls hard, weighing 60kg, times 10 times. ***4 groups.
Boating in a boat, weighing 80kg, 12 times, 3-4 groups.
Smith stood hunched, weighing 60 kilograms, and did it at least 20 times until he was exhausted. ***3 groups.
The puller leans down on the arm, weighing 40kg, 12 times, ***4 groups.
When rowing with a narrow grip in sitting position, the weight will increase from 65kg to 80 kg, 15 times. After finishing the four groups, starting from 75kg, each group does 65,438+05 times, and each group loses 5kg until it is exhausted (after losing weight, do it without rest).
Rest on the fifth day, start on the sixth day, and repeat training from the first day to the fourth day!
This is my own fitness plan. Let's have a look first. The strength may not suit you. If you want to do it, reduce the weight. If you practice six days a week, concentrate your pectoralis major exercise plan on one day, but you don't have to do all the movements. Choose a few routine actions to do, just do chest pressing and barbell bench press on the lower chest. If you are energetic, you can also support the parallel bars, but still focus on the upper chest and chest. See if there are any other questions.