A week-long fitness program

Monday: chest exercises.

1. Flat barbell bench press? 6 groups x 12 times

2. dumbbell bench press? 6 groups x 10 times

3. Do dumbbells lie down and push? 4 groups x 10 times

4. 4 groups of rope clamping boxes x 10 times

Group 5.4 sat on the chest, x 10 times?

6. Four groups of sitting chest push, x 10 times.

Tuesday: practice your back.

1. Auxiliary pull-ups? Group 4 x exhaustion

2. Fixed high position pull-down? 6 groups x 10 times

3. 6 groups of barbell rowing x 10 times

4. 6 groups of dumbbell single-arm rowing x 10 times.

5. Row in a sitting position? 6 groups x 10 times

6. Press four groups of x 10 times on the straight arm of the rack.

Wednesday: shoulder training day

1. Sitting posture pushes shoulders for 6 groups x 16 times.

2. Smith pushed the shoulder for 6 groups, x 10 times.

3. 6 groups of dumbbell push shoulders x 10 times.

4. Dumbbell Birds Group 6 X is exhausted

5. Sit on a bird? Group 6 x exhaustion

6. The sitting posture is reversed. Six groups of birds were exhausted by x's.

Thursday: Armed Day

Barbell bending 4 groups x 10 times.

2. Press down 4 sets of mast ropes (x 10).

3. The priest's stool is bent at both ends? 4 groups x 10 times

4. Flexion and extension of the back arm of dumbbell neck? 4 groups x 10 times

5. Gantry straight bar bending? 4 groups x 10 times

6. Straight rod with three heads pressed down? 4 groups x 10 times

Friday: Raise testicles.

1. barbell squat? 6 groups x 12 times

2. Smith squats? 6 groups x 12 times

3. Reverse pedaling 4 groups (x 10)

4. Huck squats for 4 groups of x 10 times.

5. Leg flexion and extension in sitting position for 4 groups of x 10 times.

6. Four groups of prone leg flexion and extension x 10 times.

Matters needing attention

The warm-up before training is: running 10 minutes +5 minutes.

Foam shaft release stretching +3 minutes joint muscle warm-up.

2. You can adjust the number of times and groups, frequency and weight of actions at any time according to your own ability.

3. The rest time between groups is long, and the next group can be heavy. If it is short, it will affect the weight and quantity, and adjust it yourself.

4. You can add 20 minutes of abdominal training after training in any part.

5. Try to practice according to the action sequence of the training plan in the picture.