Shoulder:
The second group warmed up. 30RM side lifting
SMS recommended sitting posture, 10 group12rm10rm8rm8rm6rm4rm8rm10rm.
Dumbbell bench press Group 8,12rm12rm10rm10rm10rm8rm8rm.
Bend over and lift 5 groups horizontally, lift 5 groups with barbell first and then lift 5 groups, and rest for 8 seconds between mixed training groups. 15rm, the three movements are completed together, and it is counted as 1 group rest 1 minute.
Legs:
Warm up the second group. Squat jump 40 times.
Free Squat: 10 group15rm12rm10rm10rm6rm4rm4rm.
Leg lifting: 8 groups12rm8rm8rm6rm6rm6rm.
Straight leg hard drawing: 8 groups12rm10rm10rm8rm8rm.
You can do some fixing equipment to modify it ... for example, for biceps femoris.
Two heads and two heads, of course, it is best to raise your arms.
I'll practice standing bending moment first.
A widget
Estimated 10KG a pair.
Biceps, I pay more attention to reaching the limit every stroke.
Then make a good group, and I'll add 2.5KG.
Then, in this way, the four groups increase.
Then make a priest's stool.
Sit on the priest's stool with 4 groups.
Then vertical bending.
Do this for 8RMX2.
10RMX2 will do.
Then the rope bending moment of the tensioner is increased.
In this case, you can choose the number of blocks yourself. ...
The first group 10RM
The second group is 10RM (the weight is lower than the above 6RM. Because the rest time between groups is short, it is impossible to achieve the same weight as 10.
Group 3 10RM
The second head is basically finished.
Maybe the weight of the decoration is small. Personally, I like to decorate with a small weight of 20RM.
Then the second exercise is latissimus dorsi.
dorsal muscles
The first is to warm up:
Barbell rowing (center of gravity on one side)
10KG 35X 1 group
Then pull-ups
Forehand 20 1 group
Forehand 12 1 group
Forehand 8 3 zu
Now, if you don't have a forearm with a booster belt, you may not be able to do it. )
Take a break for 2 minutes.
Then pull down the equipment (I won't say how heavy it is, but RM is more suitable for everyone)
The first group of 6RM
The second group is 6RM (the weight is lower than the above 6RM. Because the rest time between groups is short, it is impossible to do the same weight 6 times)
The third group is 8RM (lighter than the second group, estimated to be around 2 intervals).
(Note that there is a 5-second break between the three weight groups. Three counts as a group. In fact, the two groups only need 3-4 minutes to complete. )
Take a break for 2 minutes.
Then pull the instrument behind the neck (this is mainly for thickness training ...)
This is also the case (but some friends who don't pay attention to nutrition may not be able to use the rigid load of 6RM because of the reasons they have done before, but personally think that the load at the back of the neck should be easier than that at the front of the neck, but be careful not to get hurt, neck and the like)
The first group of 6RM
The second group is 6RM (the weight is lower than the above 6RM. Because the rest time between groups is short, it is impossible to do the same weight 6 times)
The third group is 8RM (lighter than the second group, estimated to be around 2 intervals).
(Note that there is a 5-second break between the three weight groups. Three counts as a group. In fact, the two groups only need 3-4 minutes to complete. )
Then dumbbell rowing
Note (left hand and right hand are used together as a group)
12RMX 1 group
8RMX2 group
6RMX 1 group (this is a single ... discontinuity)
Continue the barbell rowing just now.
Barbell rowing (center of gravity on one side)
10RMX2 group
8RMX2 group
Then straight legs are hard to pull (. . I didn't bend my leg and pull hard. I will study it another day. Pull the heavy object hard and pay attention to the belt. It's best to have a booster belt, but too many booster belts will affect the grip strength. )
15RMX2 group
8RMX2 group
6RMX 1 group (if there is no belt, please stop here)
4RMX 1 group (intermittent 8 RM and 15RM control group had less rest, and the rest of general recombination was longer)
If you like to straighten your legs, you can also practice with your legs. You can put him in front when you practice your legs. In fact, the waist is not mainly hard to pull. You will practice a lot if you squat. )
Then we have to use the tension cable cross-clamping device used for chest muscles before.
Pull-lock paddling, with the hand reaching out and holding the lever, paddling downward.
15RMX2 group
10RMX2 group
Attention. There's a whole chunk in the back. There's a lot of action. . . . . I hope to arrange 6 to 8 actions.
I prefer chest exercises. I usually practice my chest on the first day (usually at 4 pm or 7 pm)
breast
The first is to warm up:
Bench press
35L35x1group
45L20x1group
50 lbs 15X 1 group
Then hit a heavy object
80lb 5X 1 group
70lb 5X2 group
60 lb 5X2 group
Then the bench press is over.
Note (I will practice my chest muscles twice a week. For example, this time I will pay more attention to the tablet. I will go up more next time)
Upward inclined bench press
50lb 6X 1 group
35lbs 6X 1 group
20lb 6X 1 group (note that three weight groups rest for 5 seconds, three are counted as one group, and three groups are continuous).
Then there is the cross-clip chest (stretcher)
I didn't look at the weight (I chose 5 pieces, 4 pieces, 3 pieces and 2 pieces of sliders).
5 pieces 10X 1 group
4 10X 1 group
3 10X 1 group
2 pieces 10X 1 group (note that three weight groups rest for 5 seconds, and three are counted as one group, and two groups are continuous).
Butterfly machine 1 group (pull down 2 squares without paying attention to the weight)
Heaviest 10X 1 group
Subtract 10X 1 group.
In the negative 1 block 10X 1 group (note: rest for 5 seconds between the three weight groups. Work in groups of three. Do only one group).
The last set of parallel bars
30X 1 group
20X 1 group
end
20 push-ups A slow pace
Push-ups and static stays 1 min.
relax
The pectoral muscles are complete. This is how I usually practice. But sometimes there are differences, that is, focusing on the tilt of the sky, or dumbbells, or barbells.
Talk about abdominal muscles (simple)
Actually, I don't have regular abdominal muscles.
But the basic movements should be in place, don't practice every day.
When I first started training, my abdominal muscles were basically one day 1000.
Grouping, of course? It was crazy then.
And now it's basically the third season of abdominal muscles for 8 minutes.
Then add some movements after you finish, also in the abdominal muscles for 8 minutes. The rhythm is very slow. Then the basic abdominal muscles are hard. The most important thing is to be in place once. In the third season, 300 tricks. Then add 200 tricks yourself. For example, the gym will do some weight-bearing (because there is a supine board, you can't get up and go to bed and put it behind your head). Personal feelings. Abdominal muscles are more resistant to exercise.
There are two kinds on it: the front bundle of deltoid muscle in chest and the back bundle of deltoid muscle in suspender. Two heads and three heads. Leg and abdominal muscles
The second type: there are three heads in the chest and two deltoid muscles in the back. One leg training. Abdominal muscles are practiced every other day.
These are my two collocation methods.
Plan 1 (I posted this post before I played with my hands. I played this for 8 hours before)
Shoulder:
The second group warmed up. 30RM side lifting
SMS recommended sitting posture, 10 group12rm10rm8rm8rm6rm4rm8rm10rm.
Dumbbell bench press Group 8,12rm12rm10rm10rm10rm8rm8rm.
Bend over and lift 5 groups horizontally, lift 5 groups with barbell first and then lift 5 groups, and rest for 8 seconds between mixed training groups. 15rm, the three movements are completed together, and it is counted as 1 group rest 1 minute.
Legs:
Warm up the second group. Squat jump 40 times.
Free Squat: 10 group15rm12rm10rm10rm6rm4rm4rm.
Leg lifting: 8 groups12rm8rm8rm6rm6rm6rm.
Straight leg hard drawing: 8 groups12rm10rm10rm8rm8rm.
You can do some fixing equipment to modify it ... for example, for biceps femoris.
Two heads and two heads, of course, it is best to raise your arms.
I'll practice standing bending moment first.
A widget
Estimated 10KG a pair.
Biceps, I pay more attention to reaching the limit every stroke.
Then make a good group, and I'll add 2.5KG.
Then, in this way, the four groups increase.
Then make a priest's stool.
Sit on the priest's stool with 4 groups.
Then vertical bending.
Do this for 8RMX2.
10RMX2 will do.
Then the rope bending moment of the tensioner is increased.
In this case, you can choose the number of blocks yourself. ...
The first group 10RM
The second group is 10RM (the weight is lower than the above 6RM. Because the rest time between groups is short, it is impossible to achieve the same weight as 10.
Group 3 10RM
The second head is basically finished.
Maybe the weight of the decoration is small. Personally, I like to decorate with a small weight of 20RM.
Then the second exercise is latissimus dorsi.
dorsal muscles
The first is to warm up:
Barbell rowing (center of gravity on one side)
10KG 35X 1 group
Then pull-ups
Forehand 20 1 group
Forehand 12 1 group
Forehand 8 3 zu
Now, if you don't have a forearm with a booster belt, you may not be able to do it. )
Take a break for 2 minutes.
Then pull down the equipment (I won't say how heavy it is, but RM is more suitable for everyone)
The first group of 6RM
The second group is 6RM (the weight is lower than the above 6RM. Because the rest time between groups is short, it is impossible to do the same weight 6 times)
The third group is 8RM (lighter than the second group, estimated to be around 2 intervals).
(Note that there is a 5-second break between the three weight groups. Three counts as a group. In fact, the two groups only need 3-4 minutes to complete. )
Take a break for 2 minutes.
Then pull the instrument behind the neck (this is mainly for thickness training ...)
This is also the case (but some friends who don't pay attention to nutrition may not be able to use the rigid load of 6RM because of the reasons they have done before, but personally think that the load at the back of the neck should be easier than that at the front of the neck, but be careful not to get hurt, neck and the like)
The first group of 6RM
The second group is 6RM (the weight is lower than the above 6RM. Because the rest time between groups is short, it is impossible to do the same weight 6 times)
The third group is 8RM (lighter than the second group, estimated to be around 2 intervals).
(Note that there is a 5-second break between the three weight groups. Three counts as a group. In fact, the two groups only need 3-4 minutes to complete. )
Then dumbbell rowing
Note (left hand and right hand are used together as a group)
12RMX 1 group
8RMX2 group
6RMX 1 group (this is a single ... discontinuity)
Continue the barbell rowing just now.
Barbell rowing (center of gravity on one side)
10RMX2 group
8RMX2 group
Then straight legs are hard to pull (. . I didn't bend my leg and pull hard. I will study it another day. Pull the heavy object hard and pay attention to the belt. It's best to have a booster belt, but too many booster belts will affect the grip strength. )
15RMX2 group
8RMX2 group
6RMX 1 group (if there is no belt, please stop here)
4RMX 1 group (intermittent 8 RM and 15RM control group had less rest, and the rest of general recombination was longer)
If you like to straighten your legs, you can also practice with your legs. You can put him in front when you practice your legs. In fact, the waist is not mainly hard to pull. You will practice a lot if you squat. )
Then we have to use the tension cable cross-clamping device used for chest muscles before.
Pull-lock paddling, with the hand reaching out and holding the lever, paddling downward.
15RMX2 group
10RMX2 group
Attention. There's a whole chunk in the back. There's a lot of action. . . . . I hope to arrange 6 to 8 actions.
I prefer chest exercises. I usually practice my chest on the first day (usually at 4 pm or 7 pm)
breast
The first is to warm up:
Bench press
35L35x1group
45L20x1group
50 lbs 15X 1 group
Then hit a heavy object
80lb 5X 1 group
70lb 5X2 group
60 lb 5X2 group
Then the bench press is over.
Note (I will practice my chest muscles twice a week. For example, this time I will pay more attention to the tablet. I will go up more next time)
Upward inclined bench press
50lb 6X 1 group
35lbs 6X 1 group
20lb 6X 1 group (note that three weight groups rest for 5 seconds, three are counted as one group, and three groups are continuous).
Then there is the cross-clip chest (stretcher)
I didn't look at the weight (I chose 5 pieces, 4 pieces, 3 pieces and 2 pieces of sliders).
5 pieces 10X 1 group
4 10X 1 group
3 10X 1 group
2 pieces 10X 1 group (note that three weight groups rest for 5 seconds, and three are counted as one group, and two groups are continuous).
Butterfly machine 1 group (pull down 2 squares without paying attention to the weight)
Heaviest 10X 1 group
Subtract 10X 1 group.
In the negative 1 block 10X 1 group (note: rest for 5 seconds between the three weight groups. Work in groups of three. Do only one group).
The last set of parallel bars
30X 1 group
20X 1 group
end
20 push-ups A slow pace
Push-ups and static stays 1 min.
relax
The pectoral muscles are complete. This is how I usually practice. But sometimes there are differences, that is, focusing on the tilt of the sky, or dumbbells, or barbells.
Talk about abdominal muscles (simple)
Actually, I don't have regular abdominal muscles.
But the basic movements should be in place, don't practice every day.
When I first started training, my abdominal muscles were basically one day 1000.
Grouping, of course? It was crazy then.
And now it's basically the third season of abdominal muscles for 8 minutes.
Then add some movements after you finish, also in the abdominal muscles for 8 minutes. The rhythm is very slow. Then the basic abdominal muscles are hard. The most important thing is to be in place once. In the third season, 300 tricks. Then add 200 tricks yourself. For example, the gym will do some weight-bearing (because there is a supine board, you can't get up and go to bed and put it behind your head). Personal feelings. Abdominal muscles are more resistant to exercise.
There are two kinds on it: the front bundle of deltoid muscle in chest and the back bundle of deltoid muscle in suspender. Two heads and three heads. Leg and abdominal muscles
The second type: there are three heads in the chest and two deltoid muscles in the back. One leg training. Abdominal muscles are practiced every other day.
These are my two collocation methods.