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Primary Training Plan:
Training goal: develop whole-body movements, promote all-round development of the body, and lay a solid foundation.
Training content:
Day 1, Chest, Triceps
Chest: Barbell bench press 3 * 12 Weight: 80% of maximum weight
Dumbbell fly 3 * 12 Weight: 80% of maximum weight
Push-ups 3 * 12
Triceps: Sit-ups 3 * 12
Dumbbell neck flexion arm 3 * 12 Weight: 80% of the maximum weight
Heavy hammer pressure 3 * 12
The next day, back, biceps, abdomen
Back: Pull down in front of the neck 3 * 12
Seated rowing 3 * 12
Straight-leg deadlift 3 * 12 Weight: 80% of maximum weight
biceps brachii
Barbell curl 3 * 12
Incline plank curl 3 * 12 Weight: 80% of maximum weight
Dumbbell overhand curl 3 * 12
Abdomen
Sit-ups 3 * 20
Supine leg raise 3 * 20
The third day, legs, shoulders
Legs barbell squat 3 * 12
Lean over and bend your legs 3 * 12
Sitting posture with legs raised 3 * 12
Shoulder dumbbell seated press 3 * 12
Barbell behind-the-neck press 3 * 12
Dumbbell lateral raise 3 * 12
The fourth day, rest
Then practice in cycles, with a training cycle of three months.
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