Pectoralis major: flat bench press: 60% of the maximum weight is 20-25 times.
Dumbbell bird on the ramp: 60% of the maximum weight is done 20-25 times.
Push-ups: 20 times/group or 60% of the maximum weight of butterfly chest, 20-25 times.
Biceps brachii: standing barbell lift: 60% of the maximum weight is 20-25 times.
Standing dumbbell hammer lift: 60% of the maximum weight 20-25.
Standing dumbbell bending: 60% of the maximum weight is 20-25 times.
Abdomen: supine belly roll: 25-30 times group
Reverse belly roll: 25-30 times/group.
Air pedaling: 15 times/group (abdominal movements need to pay attention to the rhythm of breathing slowly)
Wednesday: Back: Pull-ups (60-80 kg assist) 15-20 times.
T-bar sitting: 60% of the maximum weight, do it 20-25 times.
Rowing horizontally in sitting position: 60% of the maximum weight, 20-25 times.
Triceps brachii: Three parallel bars arms flex and stretch (helpful): 15-20 times.
When standing, press 60% of the maximum weight with three elbows (bent rod) for 20-25 times.
Flexion and extension of the back arm of the single-arm dumbbell head: 60% of the maximum weight is 20-25 times.
Abdominal ditto
Friday: Leg: Squat: 60% of the maximum weight for 20-25 times.
Inverted pedal: 60% of the maximum weight is done 20-25 times.
Leg bending and hard pulling: 60% of the maximum weight is done 20-25 times.
Shoulder: sitting shoulder bird: 60% of the maximum weight is 20-25 times.
Standing dumbbell side lift: 60% of the maximum weight is 20-25 times.
60% of the maximum weight of the dumbbell or barbell shoulder press (upward) in sitting position is 20-25 times.
Abdominal ditto
After each training, you need to do 40 minutes of aerobic exercise, mainly running platform and walking machine. When doing treadmill exercise, it is necessary to increase the slope of the treadmill, mainly by walking fast, and control the heart rate at about 60% of the maximum heart rate.
Dietary suggestion: breakfast: 8: 00 1: two or three eggs with two slices of whole wheat bread and 300ml skim milk.
2: 100-200g rice or steamed bread with porridge and vegetables.
If you feel hungry in the morning 10, add a cup of protein powder 300-500ml.
Lunch: 200-300g of rice or steamed bread, 200g of beef sauce and vegetables 1 piece.
Eat some fruit and two pieces of whole wheat bread one or two hours before afternoon training.
Dinner: Drink a cup of protein powder within 30 minutes after the training. In the evening, the staple food is 100- 150g, plus 400-500g steamed fish and some vegetables (cucumbers, celery and other vegetables are also acceptable).