Warm up for ten minutes
run quickly
Bend leg muscles
Do some push-ups
then
Flat barbell/dumbbell bench press
4X 12
Chest circumference (barbells can thicken the chest muscles, dumbbells can fully expand the chest muscle area)
Inclined barbell/dumbbell bench press
4X 12 upper chest
An upturned barbell/dumbbell bird
4X 12 outer edge of pectoral muscle
A column on the folding line of a newspaper
Increase the area (birds are very important, watch videos online)
Flexion and extension of parallel bars arm
3X8
Lower chest
(Be sure to do it with your chest)
As for the weight, you can master it yourself. By the twelfth, I was basically exhausted, and this weight was appropriate.
Finally, the abdominal muscles are torn (this is a super classic, there is a video on the Internet) (at first, you can start with leg lifting and leg lifting, and the contact time will increase a little)
Take a day off (still doing abdominal muscle tear)
Back training+two heads
Pull-ups (impossible) 6 groups
4~ 10 in each group
Depends on your personal situation
One-arm dumbbell rowing (watching videos online, I can't explain clearly ~)6 groups
Pay attention to the rest between groups, not too long, one minute at most.
Lianertou
You must know ... how to do this action.
Warm up for ten minutes
run quickly
Bend leg muscles
Do some push-ups
then
Flat barbell/dumbbell bench press
4X 12
Chest circumference (barbells can thicken the chest muscles, dumbbells can fully expand the chest muscle area)
Inclined barbell/dumbbell bench press
4X 12 upper chest
An upturned barbell/dumbbell bird
4X 12 outer edge of pectoral muscle
A column on the folding line of a newspaper
Increase the area (birds are very important, watch videos online)
Flexion and extension of parallel bars arm
3X8
Lower chest
(Be sure to do it with your chest)
As for the weight, you can master it yourself. By the twelfth, I was basically exhausted, and this weight was appropriate.
Finally, the abdominal muscles are torn (this is a super classic, there is a video on the Internet) (at first, you can start with leg lifting and leg lifting, and the contact time will increase a little)
Take a day off (still doing abdominal muscle tear)
Back training+two heads
Pull-ups (impossible) 6 groups
4~ 10 in each group
Depends on your personal situation
One-arm dumbbell rowing (watching videos online, I can't explain clearly ~)6 groups
Pay attention to the rest between groups, not too long, one minute at most.
Lianertou
You must know how to do this action.
Three groups will do.
Every other day.
Shoulder training+
Leg training
Dumbbell side lift+dumbbell front lift (Super Group
One action after another, without rest)
4x20
Dumbbell rotary lifting
4X20
Walk briskly with dumbbells in hand.
4X20 (simple action, available online)
Lift the heel with one dumbbell and one foot.
4X 15
Abdominal ripper
Personal recommendation
Just practice three days a week.
As long as you insist on being an abdominal muscle ripper every day.
Then you can fully exercise on the day of exercise.
You can get the results quickly.
Especially the abdominal muscles.
So many people practice in the gym.
There are not many people lying there practicing their stomachs.
They were all there squeezing their breasts.
The result is a big chest and a big belly.
Insist on abdominal muscle laceration
If you have a big belly,
Three-month abdominal muscles
Six dollars in six months
Now I'll give you two winter tips. First, do chest exercises on your back twice a week. It is said that big muscle groups can't practice together. It's summer now, and winter training should focus on weight. The so-called winter training is a good time to grow muscles. Practicing chest and back together can make your chest muscles feel full of tears ~ practice chest first and then back ~
Another point is the rest between groups. I suggest you change it to 40 seconds. If you want to flush your chest muscles in a short time, it's very unusual.
The so-called extraordinary people do extraordinary things, achieve extraordinary work, gain weight and shorten rest time.
Others, such as nutritional rest, you should pay attention to yourself, supplement protein, and keep it up ~
Oil; Fuel filling; Make greater efforts
Friend!