Club program
1:Cardio training program: (cardio improvement is very beneficial to muscle building)
2-3 times a week, 30-60 minutes each time Heart rate control in (220-your age) x 80% or so
2:Strength training program reference
A. Warm up with jogging for 10 minutes
B. Stretch the target muscles (using static stretching)
Day 1 Legs and Abdominal Training:Leg training is good for the whole body muscle length
Seated leg raises 4 sets x 10-12 reps
Smith squats 4 sets x 10-12 reps
Leg curl raises 4 sets x 10-12 reps
Sit-ups 4 sets x 15-20 reps
Incline crunches 4 sets x 15-20 reps
Supine sit-ups 4 sets x 15-20 reps (for obliques)
Hanging leg raises 4 sets x 15-20 reps
Day 3 Chest & Shoulders:
Flat Bench Barbell Push-ups 4 sets x 10-12 reps
Flat Bench Dumbbell Pushups 4 sets x 10-12 reps
Upward Incline Dumbbell Pushups 4 sets x 10-12 reps
Upward Incline Dumbbell Flyes 4 sets x 10-12 reps
Seated Dumbbell Flyes 4 sets x 10-12 reps
Seated Dumbbell Pushups 4 sets x 10-12 reps
Standing Dumbbell Flyes 4 sets x 10-12 reps
Standing Dumbbell Side Planks 4 sets x 10-12 reps
Day 5 Back Workout
Roman Chair Push-Ups: 4 sets x 10-12 reps
T-Bar Row 4 sets x 10-12 reps
Wide Grip Pull-Ups 4 sets x 10-12 reps
Flexed Leg Pulldowns 4 sets x 10-10 reps
Pronation Pull-Ups 4 sets x 10-12 reps
Pronation Pull-Ups 4 sets x 10-12 reps
Pronation Pull-Ups 4 sets x 10-12 reps
Pronation Pull-Ups 4 sets x 10-12 reps
Day 7 Biceps and Triple Heads
Seated Dumbbell Alternating Bent Raise 4 sets x 10-12 reps
One-Arm Dumbbell Back of Neck Arm Extension 4 sets x 10-12 reps
E-Z Bar Bent Raise 4 sets x 10-12 reps
Rope Presses 4 sets x 10-12 reps
1:Cardio Functional training program: (cardiorespiratory fitness is good for muscle building)
2-3 times a week, 30-60 minutes each time Heart rate control at (220-your age)x80%
2:Strength training program reference
A. Jogging warm-up 10 minutes
B. Stretching of the target muscles (using static stretching)
Day 1 Leg and Abdominal Training:Leg training is good for full body muscle length
Seated leg raises 4 sets x 10-12 reps
Smith squats 4 sets x 10-12 reps
Leg curls 4 sets x 10-12 reps
Suspended leg raises 4 sets x 15-20 reps
Reciped crunches 4 sets x 15-20 reps
Incline boards Crunches 4 sets x 15-20 reps
Crunches 4 sets x 15-20 reps (work on obliques)
Ball curls 4 sets x 15-20 reps
Leg curls 4 sets x 15-20 reps
Reverse curls 4 sets x 15-20 reps
Crunches 4 sets x 15-20 reps
Traditional curls 4 sets x 15-20 reps
The third day of the chest and shoulders workout, we're going to do the same thing. p>Day 3 Chest and Shoulder Training:
Flat Barbell Push-Ups 4 sets x 10-12 reps
Flat Dumbbell Push-Ups 4 sets x 10-12 reps
Upward Dumbbell Push-Ups 4 sets x 10-12 reps
Upward Dumbbell Flyes 4 sets x 10-12 reps
Seated Dumbbell Flyes 4 sets x 10-12 reps
Seated Dumbbell press 4 sets x 10-12 reps
Standing dumbbell flyes 4 sets x 10-12 reps
Standing dumbbell lateral raises 4 sets x 10-12 reps
Day 5 back workout
Dumbbell one-armed rows 4 sets x 10-12 reps
Dumbbell bent-leg pull-ups 4 sets x 10-12 reps
Roman chair press: 4 sets x 10-12 reps
Dumbbell chair press: 4 sets x 10-12 reps
Roman chair press. 4 sets x 10-12 reps
T-bar row 4 sets x 10-12 reps
Wide-grip pull-ups 4 sets x 10-12 reps
Flexed-leg pull-ups 4 sets x 10-10 reps
Front-of-the-neck pulldowns 4 sets x 10-12 reps
Day 7 Bicep and tricep workout
Seated dumbbell alternating bent-over raises 4 sets x 10- 12 reps
Single-arm dumbbell posterior neck arm extensions 4 sets x 10-12 reps
Dumbbell double arm raises 4 sets x 10-12 reps
Dumbbell one-arm curls 4 sets x 10-12 reps
E-Z bar barbell curls 4 sets x 10-12 reps
Rope rappel 4 sets x 10-12 reps