On Monday, chest+triceps training
(1) dumbbell bench press10-12mx3 group
(2) dumbbell bird 10- 12RM x3 group.
(3) Push-ups 15-20 (times) x4 group
(4) Flexion and extension of one-arm nape in sitting posture: 8- 12RM (times) x3 group.
(5) Prone arm flexion and extension: 8- 12RM (times) x3 group.
On Wednesday, back+biceps training
(1) dumbbell rowing: 8- 12RM (times) x4
(2) Wide grip pull-ups: 8- 12RM (times) x4
(3) Narrow grip pull-ups: 8- 12RM (times) x4
(4) Bending: group 8- 12RM (times) x3.
(5) Standing dumbbell hammer bends 8- 12RM (times) x3 group.
(6) Alternate bending with dumbbells: 8- 12RM (times) x3 group.
Friday, leg+shoulder training day
(1) dumbbell squat 8- 10RM (times) x3 group
(2) Dumbbell Squat 8- 10rm3 group
(3) Knead 8- 10rm3 group with dumbbells.
(4) Standing dumbbell press 10- 12RM (times) x3
(5) dumbbell side lift 10- 12RM (times) x3
(6) Raise the dumbbell horizontally before 10- 12RM (times) x3.
Tuesdays, Thursdays and Saturdays Aerobic Exercise+Abdominal Muscle Exercise
Abdominal muscles:
What we are going to do is a set of six-minute abdominal exercises. This set of exercises is mainly to be completed quickly, without any equipment, and can be done anytime and anywhere.
Our first action is to roll back, which is a good exercise for the lower abdomen. Many people want to get rid of excess fat and show off their lower abdominal muscles. This action is specifically aimed at the lower abdomen. We have to do this action 20 times.
The second movement is foot rolling, mainly to exercise the muscles of the upper abdomen. We also did this action 20 times.
The third action is Plank. According to plank's standard practice, keep a fixed posture for 30 seconds, and mainly exercise abdominal muscles and quadriceps femoris. We insist on this action for 30 seconds.
We do the whole movement four times at a time, and it will be finished quickly without rest, which will soon trigger a burning sensation in the body. Remember, it doesn't take much time to exercise your abdominal muscles. I've seen many people do all kinds of abdominal exercises like rolling for 20 minutes, but they still can't come out.
Remember, in order to show off your abdominal muscles, you must first lose excess abdominal fat. These exercises are very effective in exercising your abdominal muscles. However, if you still have a lot of fat in your abdomen, no matter whether you finish 4 laps or 20 laps every day, even if you exercise your abdomen very sore, it will not show its shape, because you have to lose these fats first. My suggestion is that when you are doing abdominal muscle training, this set of movements is very suitable for you to exercise with other movements. Even if you don't have much exercise time or exercise progress, this is a very good abdominal muscle exercise plan, or you can use this set of movements at the end of exercise, that is, after completing other fat burning exercises, remember your main goal-to lose excess fat.
I usually only use 10 minutes to exercise my abdominal muscles every time, once every other day. Frankly speaking, I only do it for 5 minutes most of the time and only do 3-4 groups at a time.
I wish you early success. If it is useful to you, please choose a satisfactory answer, give an approval and encourage you. thank you