Monday: Chest Workout
1.Warm-up: Warm-up of the rotator cuff muscles, plus 1 set of empty-handed flat bench press, or chest expansion.
2.Dumbbell bench press: 3 sets (after a period of training, you can adjust to barbell bench press according to your own training progress)
Set 1: 3 pounds, 20 reps
Rest 1-2 minutes
Set 2: 5 pounds, 15 reps
Rest 1-2 minutes
Set 3: 10 lbs, 6-10 reps (if you can't do 10 lbs, switch to 5 lbs and do exercises until you feel exhausted)
3.Dumbbell Fly: 3 sets
Set 1: 3 pounds, 10-15 reps
Rest 1-2 minutes
Set 2: 5 pounds, 10-15 reps
Rest 1-2 minutes
Set 1: 3 pounds, repeat until you feel exhausted
4.Knee Push-ups: 2 sets
Set 1: Do it until you feel exhausted
3 minutes rest
Set 2: Do it until you feel exhausted
Tuesday: Back Workout
1.Warm up: press shoulders, lower back, rotate, expand chest (remember to squeeze your back when expanding chest), 1 set of deadlift with bare hands
2.Seated pull-down: 3 sets
Set 1: the lightest weight (that is, the latch is inserted in the first grid) more than 20 reps, pay attention to the standard action!
Rest 1-2 minutes
Set 2: The next light weight (with the latch inserted in the second compartment) 15 or more reps
Rest 1-2 minutes
The third group: the latch is inserted in the third row, 6-10 times (if you can't do it, switch to the second row and do the movement until you feel exhausted)
3.Seated rowing: 3 sets
Set 1: Lightest weight/20+ reps
Rest 1-2 minutes
Set 2: Lightweight/15+ reps
Rest 1-2 minutes
Set 1: Insert the pin to the third grid/12 reps or more
(If you feel the weight is light, increase the weight of each set by yourself! The back must be straight in this movement!)
4. Barbell deadlift: 2 sets
This movement is more difficult. A standard Olympic bar without a barbell plate is 20 kg, which may be a bit heavy. If you can't do it, use dumbbells to do it.
(Attention! Do not bow your waist when deadlifting! Keep your waist straight! Otherwise, it will cause great damage to the waist)
Set 1: Do the movement until you feel exhausted
3 minutes rest
Set 2: Do the movement until you feel exhausted
Wednesday: Arm Workout
1.Warm-up: This is quite simple, do 2 sets of no equipment curls, and a set of 3-pound dumbbell curls, about 12 reps.
2.Dumbbell biceps curls: 3 sets (after a period of training, you can switch to empty bar curls according to the training progress)
Set 1: 3 pounds, 20 reps
Rest 1-2 minutes
Set 2: 5 pounds, 15 reps
Rest 1-2 minutes
The third set: 10 pounds, 6-10 reps (if you can't do it, switch to 5 pounds, curl until you feel exhausted, your biceps will feel sore, keep it up)
3.Dumbbell Overhead Extension: 2 sets
Set 1: 3 pounds, 10-15 reps
Rest 1-2 minutes
Set 2: 5 lbs, 6-10 reps (if you can't do this, switch to 3 lbs, do it until you feel exhausted)
Tips: Try not to move the elbow joint, and only use the forearm to do the action.
4.Dumbbell Hammer Curl to Press: 3 sets
If you want to strengthen your shoulders and biceps muscle simultaneously—while burning a ton of calories in the process—then the dumbbell hammer curl to press is one of the best exercises for the job.
Set 1: Do the movement until you feel exhausted
2 minutes rest
Set 2: Do the movement until you feel exhausted
2 minutes rest
Set 3: Do the movement until you feel exhausted
Note: During the training process, try not to shake your body or bend your knees.
Thursday: Rest!
Rest is very important!
Friday: Leg Work
1.Warm up: Squat without equipment
2.Barbell squat: 3 sets (note that a standard empty bar is 20 kg – you can gradually increase the weight later-)
Set 1: Empty bar, 8-12 reps
Rest 1-2 minutes
Set 2: Add 2.5kg slices per side, 8-12reps
3 minutes rest
Set 3: Add 2.5kg slices on each side, 6-10reps
(Attention: the weight at this point is 30kg if your bar is standard. If you can't do it, use the second set of weights. You should be protected by a squat rack or guarded when squatting)
3.Leg Extensions: 3 sets
The first group: the lightest weight 10-15 times, (note that the legs are straight and try to stop for a while to strengthen the contraction of the muscles and deepen the stimulation)
Rest 1-2 minutes
Set 2: 10-15 reps with the next lighter weight
Rest 1-2 minutes
Set 3: Add another weight or use the next lighter weight and do the movement until you feel exhausted.
4.Glute bridge: 3 sets
Set 1: Do the movement until you feel exhausted
2 minutes rest
Set 2: Do the movement until you feel exhausted
2 minutes rest
Set 3: Do the movement until you feel exhausted
tips The hip bridge is not simply to imitate the lifting and falling of the buttocks. It is necessary to actively contract the hips. All movements are like this. It is not a simple imitation movement, but to master the force of the target muscle group. Many people only feel sore after exercising, but have no pumping feeling because they have not mastered the strength of the target muscle group.
Saturday: Shoulder Workout: 8 sets
1.Warm-up: Warm-up of the rotator cuff muscles.
2.Seated dumbbell shoulder press: 3 sets
Set 1: 3 pounds, 20 reps
1-2 minutes rest
Set 2: 5 pounds, 15 reps
Rest 1-2 minutes
Set 3: 10 lbs, 6-10 reps (if you can't do it, switch to 5 lbs and do it until you feel exhausted)
3.Dumbbell Front Raise: 2 sets
Set 1: Do the movement until you feel exhausted
2 minutes rest
Set 2: Do the movement until you feel exhausted
4.Dumbbell Lateral Raise: 3sets
Set 1: 3 lbs, 10-15 reps
No rest, immediately switch to 5 lbs
Set 2: 5 lbs, 10-15 reps
No rest, immediately switch to 3 lbs
Set 3: 3 lbs, do the movement until you feel exhausted.
Finally, we maintain the lateral raise position for 30 seconds, and do a maximum hyperemia on the deltoid. After these exercises, your shoulders will be very sore, and shoulder training is difficult, because the deltoid endurance is inherently poor.
Sunday: rest!
Rest is very important!
Waist training:
The waist and abdomen can be added at will. You can do it once every other day or every day, depending on the recovery of your muscles. I recommend doing it after cardio. Because if you exhaust your waist and abdomen in advance, you may feel uncomfortable when you have aerobics, because most of the aerobic needs the waist and abdomen.
1. Crunches: 3 sets, do each set until you feel exhausted.
Rest 1-2 minutes between sets
2. Raise your legs side by side: 3 sets, do each set until you feel exhausted.
Rest 1-2 minutes between sets
3. Rotation: 2 sets of 15 reps, 1 minute rest between sets
