The Quaker's name for Sunday

Biceps Brachialis Biceps Brachialis: Bending in sitting position for 4 groups and 8 times/group.

Triceps brachii: 3 groups of flexion and extension of the posterior cervical arm, 8 times in each group.

When standing, press the T-bar for 3 groups, 8 times in each group.

the next day

Chest muscles: barbell bench press 3 groups, 8 times per group.

Tilt upward and bench press 3 groups, 8 times/group.

Latissimus dorsi: pull-down (narrow grip) in neck sitting position in 3 groups, 8 times per group-same rib.

Same as above (wide grip) Same as above shoulder width.

Rowing in sitting position in 3 groups, 8 times per group.

the third day

Shoulder:

Sit-down push-ups are performed in 3 groups, 8 times per group.

Side lifts 3 groups 8 times/group

Bend over and lift horizontally in 3 groups, 8 times per group.

Legs:

Leg flexion and extension 3 groups 8 times/group

Prone leg flexion and extension 3 groups 8 times/group

Squat 4 groups, 8 times/group

20 minutes of cycling or 20 minutes of spacewalking.

Intermediate reference program

The front is the name of the action, the back number represents a formal group, and the number is the number of times of this group.

Monday community chest

Bench press 12 10 10 8 6

Push upward 12 10 8 8

Dumbbell bird 12 10 10 8

Four groups of parallel bars are exhausted

Zhouerbei

Pull-ups are exhausted in 4 groups

Pull down 12 10 8 8

Line 12 10 8 8 8

Hard drawing 12 10 8 8

See you Wednesday

Barbell push151210108

Side lift151010/0

Stand upright and lift horizontally12101010.

Shrug 15 15 15

Sit-ups do four groups of exhaustion.

Thursdays arm

Barbell bending12101010 8

Concentrated bending 12 10 8

Press 12 12 10 8 8.

Arm flexion and extension 12 10 10 8 8

Friday trip

Leg flexion and extension 12 10 10 8

Squat15121210 86

Prone leg flexion and extension 12 12 10 8

Arrow Squat12121010

Tiji15121010.

Six days' rest

Breakfast (7: 30): 3 whole eggs, half a catty of milk and whole wheat cereal.

Half breakfast (10: 00): 2 bananas and 3 slices of whole wheat bread.

Lunch (12: 00): a big bowl of rice, half a catty of lean beef, a potato and a vegetable;

Pre-training meal (3: 30): 2 eggs, 2 bananas, tomatoes 1 person.

Dinner (6: 30): a big bowl of rice, half a catty of lean meat and a vegetable;

Bedtime meal: yogurt/whole wheat cereal +2 slices of whole wheat bread +2 oranges.

Personally, I suggest going to the gym. Even without private tutors, there will be free tour guides. If not, you can ask.

When practicing muscles, the movements must be standard.

Otherwise, it is very likely that the muscle will be strained and the muscle shape will be poor.