At this time, a scientific and compact weekly plan is essential. I took many detours during my novice period and didn't rest for half a week, but I wanted to achieve something every time I entered the gym and left. So, today I recommend a plan to practice six days a week to help you build a better yourself.
However, because the core muscle group is very important, and it is also a hard-working muscle group, we don't make too many descriptions in the weekly plan. As long as we practice once every two days, we can adjust whether to exercise on Monday, March 35 or Tuesday, and the rest muscles will follow the weekly plan.
All right, let's get started!
Exercise on Mondays and Thursdays: chest muscles and upper arm triceps brachii
Naturally, the golden action of chest training is to hold the barbell with both hands and put it on the barbell, raise it to the highest position and straighten your arms. Pay attention to the stability of elbow joint, trunk, hip and leg during exercise.
Push-ups are recommended for triceps exercise. Although push-ups are simple and everyone seems to be able to exercise, there are still some mistakes that many people are prone to make: First, the shoulders, back, hips and legs are in a straight line, and it is best to straighten the neck. Don't bow your head, don't collapse, don't arch your hips!
Exercise on Tuesday and Friday: latissimus dorsi and biceps brachii of upper arm
The back exercise is rowing. Don't shake below your hips, step on the ground or dashboard, and bend your arms with your hands. You can also exercise your biceps at the same time. Of course, there are other movements, such as pull-ups, or hard pulling.
Barbell bending and dumbbell bending are recommended for biceps brachii exercises.
Exercise on Wednesday: Shoulders and thighs+hips
Shoulder is a small muscle group, in which deltoid muscle is divided into three bundles. It is recommended to do various treadmill exercises, which can stimulate various deltoid muscle groups in the front, middle and back. If you want to save time, here is an effective action to exercise the above three items at the same time: Arnold shoulder pressure.
Leg exercises are recommended for squats, heel lifts, lunges or other HIIT jumps.
Exercise on Saturday: forearm and trapezius, forearm exercise recommends wrist rotation, trapezius exercise recommends pull-down.
Sunday is a rest day.