Monday community chest
Three groups of birds (dumbbells or musical instruments), Time 10.
4 groups of upward inclined bench press 10 times.
The times of clamping the chest of the four groups were 65438 00 times.
Four groups bench press 8- 12 times.
Finally, do several groups of push-ups, and each group is exhausted.
Closed on Tuesday
Zhousanjian
Sit on dumbbells and lift 5 groups 10- 12.
Sit on the dumbbell for 4 groups 10- 12 times.
Bending birds 4 groups 12 times.
The dumbbells were lifted horizontally 10- 12 times before the four groups.
Thursdays hand
Adopt super group
That is to say, practice the second arm immediately after practicing the third arm, so the stimulation is enough.
Standing posture bending-the dumbbell arm bends and stretches 8- 12 times behind the neck, with 4 groups for each movement.
Sitting posture alternately bends -8- 12 times, and the dumbbell with one arm behind the neck bends.
Bend down and concentrate on bending down-bend and stretch your arms on your back for 8- 12 times
Closed on Fridays,
Come back on Saturday
Group 4 10- 12 times of anterior cervical pull-down.
Hard pull 3 groups for 8 times.
T-paddle 4 groups 10- 12 times.
Row in sitting position and low posture for 3 groups 10- 12 times.
Back flexion and extension exhaustion group 3
Sunday trip
Leg flexion and extension group 5 (including warm-up group 2) 12- 15 times.
Squat 4 group increased by 8- 12 times.
Cut and squat 3 groups 8- 10 times.
Bend your prone leg 3 times 12 times.
March squat 2-3 times, 30-40 steps.
Pay more attention to rest and nutrition.
Eat more protein (chicken, beef and pork are recommended).
Drink plenty of water
Take protein 30 minutes before exercise, and supplement sports drinks during exercise.
Eat bananas after exercise, take a warm bath for half an hour after exercise, and then take protein.
Have a meal before bed, mainly protein.
Soymilk, milk, pigs, cows, sheep and chickens are rich in protein. etc
It is best to eat 4-5 meals a day.
Bodybuilding should return to the era of dumbbells and barbells.
The equipment is only for auxiliary use, and the muscles trained by dumbbells and barbells are aesthetic.