It is recommended that each training time should be no less than one and a half hours, with 40 minutes of jogging first, followed by strength exercises. The equipment should be dumbbells and barbells with removable weights.
Week 1, back
Pull-ups 3----6-8
Seated front neck pull-down 3----8-12 < /p>
Seated backhand pulldown 3----8-12
Barbell row 3----8-10
T bar row 3----- 8-12
Dumbbell row 3----8--12
2, chest
Barbell bench press 3---8-12
2. p>
Dumbbell bench press 3---8-12
Barbell incline bench press 3---8-10
Dumbbell incline fly 3-8-12
Parallel bar arm flexion and extension or chest clamping with equipment 3---8-12
3, abdominal muscles + calves
Sit-ups 5--30
p>
Lie on your back and raise your legs 5-30
Skip rope 5-40
Jog for 10 minutes
4, shoulders
Barbell front press 5--8-12
Dumbbell press 5--8-12
Dumbbell lateral raise 4--8-12 (super set)
Dumbbell bent over fly 5--12
Barbell front raise 4--15
5, legs + butt
Barbell squat 5--8-12
Lunge 5--8-12
Front kick 3 (30 per group)
Back kick 3 ( 30 per group)
Side kicks 3 (30 per group)
6, biceps + triceps
Barbell curl 5- -8-12
Dumbbell seated alternating curls 4--8-10 (super set)
Barbell curls + concentrated curls 4--8-10 (combined set)
Supine arm flexion and extension 5--8-12
Pulley straight arm flexion and extension 4--8-10 (super set)
Pulley push-down 4- -8-12
Dumbbell neck and back arm flexion and extension 4--8-12
7, abdominal muscles + calves
Sit-ups 5-30
p>Lie on your back and raise your legs for 5-30 minutes
Skip rope for 5-40 minutes and jog for 10 minutes
Sit-ups are very effective in exercising the muscles of the waist and abdomen, but the abdominal muscles Requires continuous stimulation, preferably 4-5 times a week to strengthen abdominal muscles