Monday: come back, two heads
Tuesday: chest, three heads
Wednesday: shoulders, legs
Thursday: come back, two heads
Friday: chest, three heads
Saturday: shoulders, legs
Training plan 2:
Monday: Chest
Tuesday: Come back
Wednesday: rest
Thursday: weapons
Friday: Legs
Saturday: Shoulder
Sunday: rest
After every strength training, abdominal muscle training. Then get on the treadmill, control the heart rate at 120- 140, and do aerobic running for 45-60 minutes.
* If there is enough time, choose the second schedule.
Chest:
Plane Smith bench press 4* 10- 12
Tilt up dumbbell bench press 4* 10- 12.
Flat/Uphill Dumbbell Bird 4* 10- 15
Rope clamp wardrobe 4* 10- 12
Back off:
Pull-ups (warm-up group) 3
High drop-down 5* 12- 12
Barbell rowing 4* 10- 12
Dumbbell rowing 3* 12
Boating 3* 12
Legs:
Smith squatted in front of the machine 4* 10- 12.
Huck Squat 4* 12- 15
Leg lift 4* 10- 12
Flexion and extension of quadriceps femoris/quadriceps femoris 4* 15
Jogging/treadmill 10 minutes
Two heads:
Instrument bending 3* 12- 15
Crank/straight bar bending 4* 10- 12
Standing dumbbells bend alternately 4* 12- 15.
Flexion and extension of prone barbell arm 5* 10- 12
Single-arm dumbbell concentrated bending 4* 10- 12
Three heads:
Smith machine narrow push 5* 10
Supine barbell arm flexion and extension 5* 10- 12
Sitting dumbbell bent behind the neck 5* 10- 12.
Straight down 4* 10- 12
Rope lowering 3* 15
Shoulder:
Smith recommended 5* 10- 12 behind the neck/in front of the neck.
Dumbbell push 5* 10- 12
Bending Dumbbell Bird 4* 10- 12
Bend down and lift the dumbbell side 3* 15.
Dumbbell side lift 5* 10- 12
Alternately lift dumbbell 3* 12- 15.
Abdomen:
Roman chair rolled belly 4* 15-20
Rope belly roll 4* 15-20
Lifting leg with weight 4* 15
From both ends * 15-20
Lower leg:
Smith heels * 10-20
Instrument lifting heel 5* 12- 15
Diet before and after training is very important. Eating more vegetables is beneficial to relieve lactic acid accumulation. Supplementing a proper amount of carbohydrates before training, such as a banana and an apple, can improve blood sugar and is beneficial to training. Supplementing a lot of protein after training is beneficial to muscle recovery and growth.
For dinner, we should control the intake of carbohydrates, give priority to a high-protein diet, eat more crude fiber plants and eat less foods with high fat content.