Many friends who are new to fitness
I don't know how to practice
Exercise methods for different parts
Bring a fitness program today
Practice on a Saturday, about an hour each time
Choose 8-12 times of exhausted weight
4-5 groups per action, 8-12 times per group
30 seconds between actions
1 minute break between groups
Day1: chest
Upright push ups
(warm up)
(Smith) flat barbell bench press
(4 groups × 12 times)
Flat dumbbell bird
(4 groups × 12 times)
Upper slant barbell bench press
(4 groups × 12 times)
Rally chest
(4 groups × 12 times)
Parallel bar
(4 groups × 12 times)
Day2: shoulder
warm up
Sitting posture
(4 groups × 12 times)
Standing posture barbell neck back
(4 groups × 12 times)
Sitting posture barbell neck front
(4 groups × 12 times)
Flat before dumbbell
(4 groups × 12 times)
Dumbbell side lift
(4 groups × 12 times)
Dumbbells leaning over the birds
(4 groups × 12 times)
Day3: back
warm up
Bending over the barbell rowing
(4 groups × 12 times)
Pull-up
(4 groups × each group exhausted)
Sitting position boating
(4 groups × 12 times)
High drop
(4 groups × 12 times)
Barbell
(4 groups × 12 times)
Day4: Legs
warm up
Dumbbell squat
(4 groups × 12 times)
Barbell straight leg deadlift
(4 groups × 12 times)
Barbell
(4 groups × 12 times)
Instrument leg flexion and extension
(4 groups × 12 times)
Dumbbell step
(4 groups × 12 times)
Day5: Arm
warm up
Two heads:
Dumbbell hammer
(4 groups × 12 times)
Supine dumbbells alternately curled up
(4 groups × 12 times)
Dumbbell concentrated curl
(4 groups × 12 times)
Three heads:
Standing position tensioner rope pressing
(4 groups × 12 times)
Sitting position dumbbell
(4 groups × 12 times)
Bench weight
(4 groups × 12 times)
Day6: Abdomen
(4 groups × 25)
Day 7: Rest
Save it and learn slowly!
Plastic Protein Shaker Bottle is made of PP, is safe and non-toxic, which ensures that the drink maintains its original taste and is environmentally friendly.
Its classic shape is also suitable for hand brewing protein powder, which is easy to shake to speed up the molding speed of protein drinks.
Plastic Protein Shaker Bottle,Single Layer Shaker Bottle,Pe Plastic Sports Bottle,Gym Protein Shaker Bottle
Ningbo Auland International Co.,Ltd. , https://www.everwaterbottle.com