The first five issues
Chest training
1. Bench press: 6 sets of 12.12.10.10.8.8 times;
2. Incline bench press: 4 sets of 12.12.10.8 times;
3. Incline dumbbell press: 3 sets of 10 times;
4. Incline fly: 3 sets of 10 times;
5. Sitting chest tensioner: 3 groups of 12 times;
6. Cross chest clamp: 3 groups of 12 times;
Leg training
1. Back squat: 5 sets of 12.12.10.10.8 times;
2. Seated leg flexion and extension: 5 sets of 15.12.12.10.10 times;
3. Supine leg curls and extensions: 4 sets of 12.12.10.10 times;
4. Fitness machine leg adduction pull: 4 sets of 12.12.10.10 times;
5. 6 sets of standing squats: 20.20.20.15.15.12 times;
Shoulder training
1. Seated barbell front press: 6 sets of 12.12.12.10.10.8 times;
2. Before sitting dumbbell press: 3 groups of 10 times;
3. Dumbbell front raise: 3 groups of 12 times;
4. Standing dumbbell lateral raise: 4 sets of 12.12.10.10 times;
5. Sitting dumbbell lateral raise: 4 sets of 12 times;
6. Sitting behind the neck and pulling arms flat: 4 groups of 12 times;
Back training
1. Front neck pull-ups: 6 groups N times;
2. Seated tensioner in front of the neck: 5 groups of 12 times;
3. Seated narrow-grip rowing machine: 5 sets of 12.12.10.10.8 times;
4. Single-arm dumbbell rowing: 3 groups of 12 times;
5. Barbell rowing: 4 sets of 12.12.10.8 times;
6. Curved-leg deadlift: 4 sets of 12 times;
7. Upper body lifting with equipment: 3 groups of 12 times;
8. Shrugging dumbbells: 4 groups of 12 times;
Arm training--triceps
1. Supine arm flexion and extension: 6 groups of 12 times
2. Seated dumbbell neck flexion and extension: 4 sets of 12 times;
3. Chest-up and narrow-grip compression: 5 sets of 12 times;
4. Standing dumbbell arm extension: 4 sets of 12 times;
Arm training--biceps www.jirou.com
1. Barbell curl: 4 sets of 12 times;
2. Seated dumbbell curl: 4Set 12 times;
3. Sit down single-arm dumbbell curl: 4 sets of 12.12.10.10 times;
4. Dumbbell single-arm curl: 4 sets of 12 times;
5. Barbell wrist curls: 15 times in the first three groups and 15 times in the last three groups;
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The last five issues
Chest training
1. Bench press: 10 sets of 12.12.10.8.6.3.6.8.10.12 times;
2. Lying dumbbell press: 3 groups of 10 times;
3. Supine fly: 3 groups of 12 times;
4. Cross chest clamp: 6 groups of 12 times;
5. Arm flexion and extension (parallel bars): 4 sets N times;
Leg training
1. Back squat: 5 groups of 12 times;
2. Seated leg extension: 4 sets of 12 times;
3. Straight-leg deadlift: 4 sets of 12 times;
4. Supine leg curls and extensions: 4 sets of 12 times;
5. Standing squat: 6 groups of 20.20.20.15.15.12 times;
Shoulder training
1. Seated barbell press behind the neck: 6 sets of 12 times;
2. Seated dumbbell press: 3 groups of 10 times;
3. Felt dumbbell lateral raise: 4 sets of 12 times;
4. Standing pull-up side raise (single arm): 4 sets of 12 times;
5. Sitting behind the neck and pulling arms flat: 4 groups of 12 times;
Back training
1. Pull-ups behind the neck: 6 groups N times;
2. Sitting tensioner behind the neck: 5 groups of 10-12 times;
3. Seated tensioner reverse arm rowing: 5 groups of 8-12 times;
4. Lower the high tensioner (straight): 4 sets of 10-12 times;
5. Barbell rowing: 4 sets of 8-12 times;
6. Deadlift: 4 sets of 8-12 times;
7. Shandan trial: 3 groups N times;
8. Shrug the barbell: 2 groups in front of the neck, 2 groups behind the neck;
Arm training--triceps
1. Lying down close-grip press: 6 sets of 8-10 times;
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