Training schedule I:
Monday: back, head
Tuesday: chest, head
Wednesday: shoulders, legs
Thursday: back, head
Friday: chest, head
Saturday: shoulders, legs
Training schedule II:
Monday: chest
Tuesday: back
Wednesday: rest
Thursday: arms
Friday: legs
Saturday: shoulders
Sunday: rest
After each strength workout, do abs. Then get on the treadmill and control your heart rate at 120-140 for 45-60 minutes of cardio.
*Opt for the second schedule if you have enough time
Chest:
Platen Smith machine bench press 4*10-12
Upward dumbbell bench press 4*10-12
Platen/Upward dumbbell flyes 4*10-15
Rope cleats chest 4*10-12
Back:
Pull-ups (warm-up set) 3
High Pull-downs 5*12-12
Barbell Row 4*10-12
Seated Row 3*12
Legs:
Smith Machine Front Squat 4*10-12
Huck Squat 4*12-15
Femoral Quad/Femoral Bicep Extension 4*15
Jogging/Treadmill 10 minutes
Two Heads:
Crank/Straight Bar Bent Over 4*10-12
Standing Dumbbell Alternating Bent Over 4*12-15
Diplane Barbell Arms Extension 5*10-12
One-Arm Dumbbell Concentration Bent Over 4*10-12
Three Heads:
Smith Machine Narrow Push-Up 5*10
Seated Behind-the-Neck Dumbbell Curl 5*10-12
Straight Bar Press 4*10-12
Rope Press 3*15
Shoulders:
Smith Machine Behind-the-Neck/Front-of-the-Neck Push-Up 5*10-12
Dumbbell Push-Up 5*10-12
Dip Dumbbell Flyer 4* 10-12
Overhead Dumbbell Side Planks 3*15
Dumbbell Side Planks 5*10-12
Abdominal:
Roman Chair Curls 4*15-20
Leg Lifts 4*15
Two-Headed Raises *15-20
Calf:
Smith Machine Heel Raises *10-20
Equipment Heel Lift 5*12-15
These movements are more comprehensive training and easier to popularize, it is recommended to master the correct posture, ask the gym trainer or through the books network and other learning.
(Action can be found on the Internet, related books are also introduced, I will not repeat here)
The rest time between groups is controlled within 30-60 seconds, so as to effectively improve the level of androgen, enhance the metabolism level, and play the effect of weight loss and muscle building.