Number of action groups/times
Week 65438 +0 ~ 2 Week 3 ~ 4 Week 5 ~ 6
* Dumbbell Squat 3/6 ~ 83/8 ~104/10 ~12
Dumbbell scissors squat 2/6 ~ 83/8 ~103/10 ~12
Hip lift and squat 3/6 ~ 83/8 ~103/10 ~12
* Dumbbell hard drawing 3/6 ~ 83/8 ~104/10 ~12
Sit on a dumbbell and lift your heels 3/ 10 2/20 3/20
* Arnold recommended 3/6 ~ 8 3/8 ~10 4/10 ~12.
Boating with dumbbells with wide grip 2/6 ~ 8 3/8 ~10 3/10 ~12.
Dumbbell bird 3/6 ~ 82/8 ~103/10 ~12
Bend the dumbbell and raise it horizontally by 2/6 ~ 8 3/8 ~10 3/10 ~10 ~/2.
V-seat 3/ 10 2/20 3/20
* Do 1 ~ 2 warm-up group.
Wednesday chest+back
Number of action groups/times
Week 65438 +0 ~ 2 Week 3 ~ 4 Week 5 ~ 6
* Tilt dumbbell bench press upward by 2/6 ~ 8 3/8 ~10 4/10 ~12.
Flat dumbbell bench press 3/6 ~ 83/8 ~102/10 ~12
The dumbbell bends its arms on its back and pulls up 3/6 ~ 82/8 ~103/10 ~12.
Dumbbell bird descended 3/6 ~ 82/8 ~103/10 ~12.
* Bending dumbbells, row 2/6 ~ 8 3/8 ~10 3/10 ~12.
Straight arm pullback 2/6 ~ 83/8 ~104/10 ~12
Dumbbell shrug 2/6 ~ 8 3/8 ~10 3/10 ~12
Bend your legs from both ends 2/123/154/15.
* Do 1 ~ 2 warm-up group.
Friday arm
Number of action groups/times
Week 65438 +0 ~ 2 Week 3 ~ 4 Week 5 ~ 6
* The standing dumbbell bends 2/6 ~ 8 3/8 ~10 4/10 ~12.
2/6 ~ 82/8 ~103/10 ~12 is an upward inclined dumbbell bend.
One-arm trailing arm bends 2/6 ~ 83/8 ~103/10 ~12.
3/6 ~ 8 2/8 ~ 10 3/ 10 ~ 12.
* The flexion and extension of the upper humerus is 2/6 ~ 83/8 ~103/10 ~12.
The bending and extension of the load-bearing arm in the posture of leaning upward on the stool is 2/6 ~ 8 3/8 ~10 4/10 ~12.
The flexion and extension of humerus in prone position ranged from 2/6 to 83/8 ~103/10 ~12.
Bending with load 3/123/154/15
* Do 1 ~ 2 warm-up group.
Change the training sequence of body parts every other week. For example, 1, 3 and 5 weeks, biceps brachii should be done first, and triceps brachii should be done in 2, 4 and 6 weeks. All abdominal training should be placed at the end of each training.