Day 1: pectoral triceps brachii
Warm up first. Jog for 5- 10 minutes. Small weight flat barbell bench press 20
Flat barbell bench press, 5 groups of 8- 12 each.
Up-sloping barbell bench press, 5 groups each with 8- 12.
4 groups of flat dumbbells with chest clips, each group is 8- 12.
4 groups of parallel bars arm flexion and extension 8- 12 in each group.
Rest 10 minute
Flat barbell with narrow grip, 4 groups, 8- 12 in each group.
Dumbbells bend over and stretch their arms. 8- 12 in each group, totally 4 groups.
There are 4 groups of cable arm flexion and extension movements, each group is 8- 12.
Alternate action (3. Press "V" in the standing position; 2. Sitting posture with one arm bending and stretching dumbbells; 1. Arms flex barbell)
Abdominal muscles: each group can't sit up, bend knees and lift legs, 4 groups.
Day 2: Back muscles, biceps brachii
Warm up first. Jog for 5- 10 minutes. Free hand 10 times, free hand 10 times.
Pull-ups, 5 groups, each group until it can't move.
Rowing with standing barbell, 4 groups, 8- 12 in each group.
Boating with seats, 4 groups, 8- 12 in each group.
Pull-down instrument tensioners (light), 4 groups, 20 in each group.
Alternative sports (hard pull, one-arm dumbbell rowing, neck pull-down, etc.)
Rest 10 minute
Barbell bending, 5 groups, 8- 12 in each group.
Dumbbell bending, 5 groups, 8- 12 in each group.
5 groups, 8- 12 in each group.
Alternate action (sitting dumbbell alternately bending, wide barbell bending, upward inclined dumbbell bending) abdominal muscles: each group can't do it until it can't. Leg hanging and leg lifting 4 groups. Day 3: deltoid muscle of shoulder
Warm up first. Jog for 5- 10 minutes. Small weight side lift 20.
Standing barbell lift, 4-6 groups, 8- 12 in each group.
Sit in dumbbell lifts, 4-6 groups, 8- 12 in each group.
4-6 groups, 8- 12 dumbbells in each group.
Tilting birds, 4-6 groups, 20 shrugs in each group, 3 groups.
Substitution action (wide-neck grip to push back the instrument, dumbbell alternately lifted forward, barbell lifted,)
Abdominal muscles: sit-ups, 4 groups, kneeling posture, stretcher, abdomen, 4 groups, leg rest, supine body, 4 groups.
On the fourth day, warm up the leg muscles first. Jog for 5- 10 minutes. Warm up the knee barbell and squat in front of the squat rack, making two groups of light weight, each group has 20 squats. Then do two groups of 8- 10 times with proper weight, and then do two groups of 8- 10 times with increasing weight. Finally, do two groups to exhaustion. Leg flexion and extension 4 groups dumbbell lunge squat 3 groups are used to carve the upper thigh and add lines to quadriceps femoris. Three abdominal muscles were selected for each of the four groups. Comprehensive description: training should be practiced in cycles, the second cycle uses planned standby actions, and three months is a training cycle. It is best to eat 1 barrel of creatine according to the instructions. Every action must be completed to be effective. Eat more egg whites and milk. After 3 months, you will be surprised to find that your body shape is different from that of the people on the street.
Chest muscle training instructions:
The main method of developing pectoralis major is barbell pressing and other exercises. Because the muscle volume is directly proportional to the weight lifted. In general, if the bench press weighs 60 kg and each group does 8- 12 times, the chest circumference can be trained to 95 cm. If you practice at 100 kg, your chest circumference will exceed 100 cm and reach 120 cm.
Triceps brachii training instructions:
Although there is nothing wrong with arranging the training sequence of triceps brachii, some sorting methods will greatly reduce the training effect. Our suggestion is: at the very beginning of training, that is, when you have the most abundant physical strength, do the repetitive combined training action first, and then do the isolated training action. Of course, you can also occasionally use the pre-fatigue training rule according to your own situation, that is, do isolated training actions first. Generally speaking, you should do compound training first, then do barbell or dumbbell training with both arms, and finally do cable training with one arm.
Back muscle training instructions:
If you want to get bigger, then after warming up, do 4 sets of 8- 12 training; If it is for strength, do re-training with low repetition (4-7 times); If you want muscle clarity and endurance, do light weight and high repetition (15-25 times) training. A training plan to build back muscle circumference should focus on shaping the lateral width of latissimus dorsi, but still bombard every area of the back (excluding the warm-up group) like the actions listed in the plan. Rest between each group 1-2 minutes.
Brachial biceps training instructions:
Changing training movements frequently should be the characteristic of biceps brachii training. 1. Use both high frequency and low frequency training. 2. Take full care of the medial head and lateral head. 3. Take full care of the upper and lower parts. 4. Make the biceps brachii extremely congested. 5. Everything is for congestion. 6. Adopt super group training method. 7. Diversified training movements.
Instructions for shoulder muscle training:
Shoulder is a wonderful multifunctional joint of human body. It can rotate in any direction and participate in all upper limb movements of several subjects. From an aesthetic point of view, strong shoulder muscles make the upper lines of the body beautiful. No matter which combination you choose, you should warm up for 5 minutes with aerobic exercise, preferably with upper limbs involved, and then relax for 5- 10 minutes after training, including stretching.
Leg training instructions:
Practice your legs well and remember two words: bitterness. Leg strength training can maximize the secretion of testosterone, thus promoting the increase of muscle volume and contractility in other parts of the body. This is the reason for the spillover effect of leg strength. Heavy leg training is the easiest way to make the muscle-nervous system form the memory and adaptability to heavy weight, thus improving the whole body strength.