Flat bench press: 4 groups, 8 ~12 in each group;

Supine birds: 4 groups, 8 ~12 in each group;

Inclined plate bench press (upper inclined plate): 4 groups, 8 ~12 in each group;

This kind of inclined bench press can also be replaced by a butterfly machine, or the parallel bars can be flexed and stretched, so that different parts can be exercised.

Sit-ups: 4 groups, 8 ~12 in each group;

Dumbbell neck bent arm: 4 groups, 8 ~12 in each group;

Weight loss: 4 groups, 8 ~12 in each group;

The next day, exercise your back and biceps:

Anterior cervical spine pull-down: 4 groups, 8 ~12 in each group;

Rowing: 4 groups, 8 ~12; If you don't have a rowing machine, you can row with a dumbbell on one arm. Of course, it is best to use a rowing machine.

Straight leg hard drawing: 4 groups, 8 ~12 in each group; This action exercises the muscles in the lower back, and the upper back and lower back will be uncoordinated.

Barbell bending: 4 groups, 8 ~12 in each group;

Dumbbell bending: 4 groups, each group is 8 ~12; This action can also be replaced by inclined plate bending, which is more stimulating to biceps.

Sit-ups: 4 groups, 20 in each group; There is no limit to the number of sit-ups. Do as much as you can. In addition, you can do sit-ups every day and take an occasional day off. Because there is no load, I am used to practicing to ensure that my stomach will not hurt. There is a video of "8 minutes abdominal muscle exercise" on the Internet. You can try. It's a little difficult, but it's effective.

On the third day, exercise your legs and deltoid muscles:

Barbell squat: 4 groups, 8 ~12 in each group;

Leg lifting in sitting position: 4 groups, 8 ~12 in each group;

Leg lifting in prone position: 4 groups, 8 ~12 in each group;

Dumbbell sitting posture: 4 groups, 8 ~12 in each group;

Barbell neck pressing: 4 groups, 8 ~12 in each group;

Dumbbell side lift: 4 groups, 8 ~12 in each group;

For example, now you push the bench to the limit of 60 kilograms. If you rest for a week before you do it, you may not be able to do 60 kilograms, or it will become very difficult. )

It is best to practice every other day, or practice three days a week according to your time, and practice repeatedly.

Pay a little attention to your diet to ensure the supply of protein, but don't eat too much, or you will get fat. Eat less fried food and be sure to have a full dinner. It's best not to drink beer or anything.

The fitness plan is not fixed. You can change some training programs after practicing for a period of time, and the effect will be better.

If you have any fitness questions, you can ask our coach to answer them.