Muscle Net Tips: A set of professional bodybuilding fitness plans. Bodybuilding enthusiasts can lower the exercise weight. The number of exercises is worth your reference. and learning.
First breast:
Incline barbell press (60kg×12, 80kg×12, 100kg×10, 120kg×8),
Lying barbell press (60 kg × 12, 80 kg × 12, 100 kg × 10, 120 kg × 8, 140 kg × 6),
Incline dumbbell fly (60b pounds × 12, 70 pounds × 12, 80 pounds × 10, 90 pounds × 8),
Sitting chest device (160 pounds × 12, 190 pounds × 12, 220 pounds × 10, 180 pounds × 12),
Parallel bar arm extensions (12 times body weight × 4 groups)
Recite on the second day:
Pull-ups (bodyweight 12 times × 4 groups),
Deadlift (60 kg × 12, 100 kg × 10, 140 kg × 8, 180 kg × 6),
Barbell rowing (60 kg × 12, 80 kg × 12, 100 kg × 10, 120 kg × 8),
Equipment pull-down (170 pounds × 12, 210 pounds × 12, 250 pounds × 10, 290 pounds × 8),
Sitting posture deviceMechanical rowing (or dumbbell bent over rowing) (60 kg × 12, 80 kg × 10, 80 kg × 10, 60 kg × 15)
Third Sky Shoulder:
Seated dumbbell press (60 pounds × 12, 80 pounds × 12, 100 pounds × 10, 90 pounds × 12),
Machine press (150 pounds × 12, 190 pounds × 10, 210 pounds × 8, 190 pounds × 10),
Upright and level flight (35 pounds × 12, 45 pounds × 10, 55 pounds × 8, 50 pounds × 10),
Sitting level flight (110 pounds × 12, 130 pounds × 10, 150 pounds × 8, 130 pounds × 10),
Equipment: chest pull-down (or bent over) (120 pounds × 12, 150 pounds × 12, 180 pounds × 10, 210 pounds × 8),
Seated machine fly (160 pounds × 12, 190 pounds × 12, 220 pounds × 10, 180 pounds × 12)
Legs on the fourth day:
Squat (60 kg × 12, 100 kg × 10, 140 kg × 8, 140 kg × 8),
Leg press (or hack squat) (540 pounds × 12, 720 pounds × 12, 900 pounds × 10, 1080 pounds × 8),
Leg flexion and extension (135 pounds × 15, 225 pounds × 15, 315 pounds × 15, 360 pounds × 12),
Leg curls (90 pounds × 15, 135 pounds × 15, 180 pounds × 15, 225 pounds × 12),
Upright calf raise (or seated calf raise) (180 pounds × 15, 210 pounds × 15, 240 pounds × 15, 270 pounds × 15, 300 pounds × 15)
Arm on the fifth day:
Dumbbell sexAlternate curl (or barbell curl) (45 pounds × 12, 55 pounds × 10, 65 pounds × 8, 60 pounds × 10),
Chest curls (mainly training brachialis muscles) (50 pounds × 12, 60 pounds × 10, 70 pounds × 8, 65 pounds × 10),
Arm curls (70 pounds × 12, 80 pounds × 12, 80 pounds × 12, 70 pounds × 12),
Gantry arms flexion and extension (50 pounds × 12, 60 pounds × 12, 70 pounds × 10, 60 pounds × 12),
Equipment chest compression (110 pounds × 15, 140 pounds × 12, 170 pounds × 12, 200 pounds × 12, 250 pounds × 8),
Barbell dips and extensions (60 pounds × 15, 70 pounds × 15, 80 pounds × 12, 80 pounds × 12),
Seated machine push-down (120 pounds × 15, 150 pounds × 15, 180 pounds × 12, 180 pounds × 12),
Single-arm dumbbell extension (20 pounds × 15, 30 pounds × 12, 40 pounds × 8, 30 pounds × 12)
Closed on Saturdays and Sundays
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