Chest: flat bench press
Six groups
8- 10 times in each group.
push-up
quadruplet
10- 20 times in each group
Flexion and extension of parallel bars arm
quadruplet
8- 10 times in each group.
Butterfly machine clip chest
quadruplet
8- 10 times in each group (as an auxiliary project)
Back: Pull-ups
quadruplet
6-8 times in each group
Latissimus dorsi chest pull-down
Six groups
Each group 10- 12 times.
Abdomen: Sit-ups
quadruplet
20 times in each group
Lift your legs.
quadruplet
20 times in each group
Make plans for the next day
Shoulders: Lift upright.
Six groups
8- 10 times in each group.
Sitting dumbbell lifting
4-6 groups
8- 10 times in each group.
Dumbbell side lift
quadruplet
Each group 12- 15 times.
Arm: upright barbell bending
4-6 groups
Each group 10- 12 times.
Flexion and extension of posterior cervical arm
4-6 groups
Each group 10- 12 times.
Legs: Get down.
6-8 groups
8- 12 times in each group.
Lift your heels.
Six groups
Each group 12- 15 times.
The plan for the third day is the same as that for the first day.
The plan for the fourth day is the same as the next day.
The fifth day plan
Aerobic training: running
20-30 minutes
Fixed bicycle
10-30 minutes