The first day and the second day
skill
Day 1: Chest exercises
Training sequence:
1. bench press (heavy weight, four groups, each group 8- 12 times, if you can do your best within 8 times, the weight is too heavy, and it is too light to exceed 12 times.
2. One week: push upward obliquely (load, four groups); Biweekly: parallel bars arm flexion and extension (can be aggravated, four groups)
3. One week: Sleeping birds (four groups); Once every two weeks: chest clamping (four groups)
The next day: practice your back
Training plan:
1 .1 week: pull-ups at the back of the neck (can be aggravated, four groups); Biweekly: pull-ups in front of the neck (can be aggravated, four groups)
2. One week: rowing in a standing position (load, four groups); Biweekly: hard stretching (heavy weight, four groups)
3. One week: chest pull (four groups); Biweekly: Shrugging (four groups)
The third and fourth days
skill
Day 3: Exercise your legs.
Training plan:
1. Squat (more than twice overweight, four groups)
2. Prone leg bending (not less than 1/2 body weight, four groups)
Step 3 stand up (group 4)
Day 4: Practice the triceps brachii.
Training plan:
1. Narrow bench press (heavy, four groups)
2. One week: elbow pressing in standing position (four groups); Biweekly: supine arm flexion and extension (four groups)
3. Flexion and extension of prone arm (four groups)
The fifth, sixth and seventh days
Tip Day 5: Practice biceps brachii
Training plan:
1. Vertical arm bending (load, four groups)
2. One cycle: one arm bending (four groups); Biweekly: One-arm bending with reverse grip (four groups)
3. One week: Go away (four groups); Biweekly: Pastor chairs with bent arms (four groups)
Day 6: Shoulder Training
Training plan:
1. Anterior cervical compression (four groups)
2. Neck and back push (four groups)
3. Standing birds (four groups)
4. Tilted birds (four groups)
Day 7: Reduce fat
Training plan:
1. Sit-ups (six groups)
2. supine leg lifts (six groups)
3. Jogging (30 minutes without slowing down at medium speed)