First month
The first week and the second week:
On Monday, the training site: the middle of pectoral muscle and triceps brachii.
Horizontal push of barbell 2×20RM
Dumbbell bird 2×20
Stretcher clamp box 2×20
Butterfly brooch 2×20
Press the heavy hammer 2×20.
Dumbbell bending arm flexion and extension 2×20
Wednesday, training place: latissimus dorsi and biceps brachii.
Weight loss in sitting position is 2×20.
Rowing in a sitting position 2×20
Standing dumbbells bend over and row 2×20.
Standing barbell bending 2×20
Sitting dumbbell bending 2×20
Friday, training site: deltoid and abdominal muscles.
Press 2×20 for barbell sitting position.
Dumbbell lift before 2×20.
Dumbbell side lift 2×20
Dumbbells bend over and lift 2×20 horizontally.
Sit-ups 1×25
Goats stand up 1×25
Saturday, training place: legs.
Squat 2×20
Leg lift 2×20
Leg flexion and extension 2×20 when sitting.
Prone leg bending 2×20
Lift the heel 2×20.
The above actions are all "RM" weights, and the number of groups can be changed between 1 ~ 2 groups, depending on your actual situation. Suitable for the first two weeks of training. Under normal circumstances, after two weeks of training, it will not hurt as much as it did when you first trained, but you will feel sore after each training, and the time is within two days after each training. Eat 1 ~ 2 eggs, 1 50 ~ 100 k bread and drink 100 ~ 200 ml milk or water 30 ~ 60min after training. Some actions that can't be done independently can be done with the help of peers. (dfbzjyq Studio) Reprinted to indicate the source of the article
After 3 ~ 4 weeks, train 2 ~ 3 groups, each group 12 ~ 16rm.
In the second month, the training intensity increased to 3 ~ 4 groups, each group was 8 ~ 12rm.
In the third month, increase individual movements, adjust the intensity appropriately, and adjust 8 ~ 12 RM and 6 ~ 10 RM relatively. Pyramid training can be used when necessary to stimulate muscles to a greater extent. This plan is suitable for beginners' training, and then a more comprehensive intermediate training plan is needed.