Tips: Suitable for beginners and intermediate fitness enthusiasts.
Note: During training, the interval between each group is about 1 minute, and the interval between each action is about 3 minutes.
This training plan can be fully practiced within a week according to your own schedule, and you can perform appropriate aerobic exercises after each training session. Eat more protein-rich foods and eat protein powder if possible. Pay attention to rest at night and ensure at least 8 hours of rest every day.
Monday: Chest, Triceps
Exercises: Groups*Reps
Jog for 5-10 minutes
30 bench presses with light weight flat barbell
Flat barbell bench press 4-6*8-12
Incline barbell bench press 4-6*8-12
Flat dumbbell bench press 4-6*8-12
Incline dumbbell bench press 4-6*8-12
Flat dumbbell chest (small weight) 4-6*30 pieces
(Note: Do this action after the flat barbell bench press weight exceeds 60 kilograms)
Rest for about 10 minutes
Flat Smith Close Grip Press 4-6*8-12
Reverse grip pull arm flexion and extension 4-6*8-12
Bent-over dumbbell arm extension 4-6*8-12
Wednesday: Back muscles, biceps
Exercises: Groups*Reps
Jog for 5-10 minutes
Pull-ups 4-6 sets to failure
Seated Rowing 4-6*8-12
Bent over rowing 4-6*8-12
Deadlift 4-6*8-12
Rest for 10 minutes
Barbell curl 4-6*8-12
Dumbbell curl 4-6*8-12
Concentrated curl 4-6*8-12
Saturday: Deltoid, Legs
Exercises: Groups*Reps
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Jog for 5-10 minutes
30 lateral raises with light weight
Standing barbell raise 4-6*8-12
Sitting dumbbell raise 4-6*8-12
Dumbbell lateral raise 4-6*8-12
Rest for 10 minutes
Leg press 3*8-12
Prone leg curl 3*8-12
Sitting leg extension 3*8-12
Deadlift 3*8-12