Li Hengmin strength training plan (focusing on weight loss)
Arrange strength exercises 4 days a week and rest for three days. Each part is trained only once a week, choosing 3 movements each time. The first group of training is a warm-up group, and there is no need to reach exhaustion. The formal group completes 3-4 groups of 8-12 times each.
Monday chest, triceps
Tuesday thighs and calves
Closed on Wednesday
Thursday Shoulders, Trapezius, Abs
Friday Back, Biceps, Forearms
Training parts
Optional training moves
1
2
3
Quadriceps
Dumbbell Squat
Barbell Squat
Lunge
Biceps femoris
Dumbbell straight leg deadlift
Barbell Deadlift
Leg extension
Chest muscles
Flat bench press
Incline dumbbell fly
Parallel Bar Dips
Latissimus dorsi
Dumbbell bent over row
Wide Grip High Pulldown
Pull-ups
Deltoid
Standing Barbell Overhead Press
Dumbbell lateral raise
Lean over and raise forward
Triceps
Dumbbell arm flexion and extension behind the neck
Dumbbell bent over single arm extension
Barbell narrow grip press
biceps
One-arm arm curl
Barbell curl
Dumbbell hammer curl
Calf muscles
Single leg standing heel raise
Seated calf raise
Stair jump
Abs
Fitness ball crunch
Left and right cross abdominal curls
Hanging leg raise
Forearm
Reverse grip wrist barbell curl
Overhand wrist barbell curl
Reverse grip wrist dumbbell curl
❋ Tags: