------------------------ ----------Fitness plan: Monday to Wednesday---------------------------------

General outline of strength training, please see the training schedule for specific training plans.
The weight used can be gradually increased as the training level improves, and the sequence of movements can also be changed. Pay attention to changing the plan every four weeks to allow the muscles to receive new stimulation. This plan is suitable for people who can go to the gym~~

Monday: Chest training: 8 sets
1. Warm-up: Warm-up of rotator cuff muscles, (this warm-up is included in the shoulder training chapter of the blog) plus 1 set of empty-hand bench presses, which can also be done Breast expansion~

2. Dumbbell bench press: 3 groups (This is almost done and I will switch to barbell bench press later)


(This is a barbell bench press. If you can find a barbell within 10kg, you can also do it. The action essentials are basically the same as dumbbells.)

Set 1: 3 pounds, 20 reps
Rest for 1~2 minutes
Set 2: 5 pounds, 15 reps
Rest for 1~2 minutes
The third set: 10 pounds, 6 to 10 times (if you can’t do it, switch to 5 pounds and reach failure)

3. Dumbbell fly (or chest-clamping with equipment): 3 groups

(Incline dumbbell fly.)

(Narrow/wide chest clamping equipment. The advantage of using equipment is that your arms will not swing around, and it may be better to train the chest muscles. The disadvantage is that it is more difficult to exercise the forearms.)

The first set: 3 pounds, 10 to 15 times, (or 10 to 15 times with the lightest weight on the chest)
Rest for 1~2 minutes
The second set: 5 pounds, 10 to 15 times, (or a lighter weight on the chest with the machine, that is, 10 to 15 times of the second weight)
Rest for 1~2 minutes
The first set: 3 pounds, failure, (or the lightest weight of the machine to reach failure)

4. Knee push-ups: 2 groups (or seated chest press equipment, which is an equipment that is pushed forward while sitting~~)

(This can be done on any flat surface, it is very safe)

(When performing chest presses in a seated position, be sure to sink your shoulders and strengthen your chest muscles, otherwise you may only train the front deltoid muscles and arms.)

Group 1: Achieve failure (choose your own weight for seated chest press, not too heavy or too light)
Rest for 3 minutes
Group 2: Achieve failure (choose your own weight for seated chest presses, not too heavy or too light)

Tuesday: Back training: 8 sets
1. Warm-up: shoulder press, lower back, rotation, chest expansion (remember to squeeze your back to expand your chest), plus 1 set of freehand deadlifts

2. Seated pull-down: 3 groups (this action has been mentioned in the blog, and you must have seen it in the gym. It is a pull-down device~ )
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(There are many types of seated pull-downs. The most common one is the T-bar pull-down. The effects are slightly different with overhand, underhand, wide and narrow grips. There is also a method of pulling the T-bar behind the neck. Beginners should not learn this. When doing this The upper body must be straight, shoulders lowered, and eyes tilted upward)

The first group: the lightest weight (that is, the pin is inserted in the first grid) more than 20 times, pay attention to the standard movements! Stand tall!
Rest for 1~2 minutes
The second group: the next lightest weight (the pin is inserted in the second grid) more than 15 times
Rest for 1~2 minutes
The third group: insert the pin in the third square, 6 to 10 times (if you can't do it, switch to the second square and reach exhaustion)

3. Seated rowing:3 groups

(This also has T-bar, wide and narrow grip, forehand and backhand versions. The precautions are the same as the pull-down.)

Group 1: Lightest weight, more than 20 times
Rest for 1~2 minutes
The second set: sub-light weight 15 times or more
Rest for 1~2 minutes
Group 1: Insert the pin to the third grid more than 12 times
If the weight feels light, increase the weight of each set yourself! Notice! Your back must be straight during this movement! must! Movements should be as standard as possible~

4. Barbell deadlift: 2 sets

This movement is difficult. I usually ask people to do it with dumbbells, but you can go to the gym, so it is better to use a barbell. An empty bar is 20 kilograms, which may be a bit heavy. If it doesn't work, just use dumbbells. Remember! ! ! Be sure not to arch your back during the deadlift! ! ! Straighten your back! ! See my blog for details! You must pay attention to this! Otherwise it will cause great harm to the waist


(standard deadlift)

(Romanian deadlift, the knee flexion range is not that large, and the quadriceps are less involved.)

Wednesday: Arm training: 8 sets
1.Warm-up: This is quite simple. Do 2 sets of empty-hand curls, then a set of 3-pound curls, about 12 times. I haven't written this tutorial on my blog yet. You can search for videos. This is very simple. You can do it with dumbbells.
We divide the biceps, triceps and brachialis muscles into three parts for training~

2.Two-handed dumbbell curls: 3 groups (you can switch to empty bar curls later when you are almost done with this practice~~)

Set 1: 3 pounds, 20 reps
Rest for 1~2 minutes
Set 2: 5 pounds, 15 reps
Rest for 1~2 minutes
The third set: 10 pounds, 6 to 10 times (if you can’t do it, switch to 5 pounds of curls to failure, your biceps will be sore, keep at it)

3. One-arm flexion and extension behind the neck (finishing two arms counts as one group, practice three heads): 2 groups

Group 1: 3Pounds, 10~15 times
Rest for 1~2 minutes
The second set: 5 pounds, 6 to 10 times (if you can’t finish this, switch to 3 pounds until failure)
Note: Try not to move the elbow joint, that is, lock it, and move the forearm. If you don’t understand, I’ll give you a video

4. Hammer curl: 3 groups

Group 1: Go to exhaustion
Rest for 2 minutes
Group 2: Go to exhaustion
Rest for 2 minutes
Group 3: Do it to exhaustion

Note: During training, try not to shake your body or bend your knees to use force.

--------------------------- --------Fitness plan: Friday to Sunday---------------------------------< /span>

Closed on Thursday~

Friday: Leg training: 9 sets

1. Warm-up: Warm up with air squats~~ Mobilizing the knee joints is what we learned in physical education classes before, and lowering the waist. In short, it is all kinds of lower body activities. Since you can go to the gym, we use barbells for squats! ! ! Please read my squat tutorial again before doing barbell squats! The movements must be stable! ! Your back must be straight!
2. Barbell squat: 3 groups (note that a standard empty bar is 20 kilograms~~You can slowly increase the weight later~~~)< br />
(There are too many discussions about this, everyone must know it...)

Group 1: Empty pole, 8~12 times
Rest for 1~2 minutes
The second group: add 2.5 kg of slices to each side, 8 to 12 times
Rest for 3 minutes
The third group: add 2.5 kg of slices to each side, 6 to 10 times
(Note that the weight reaches 30 kilograms at this time. If your barbell is standard, use the second set of weight if you can't do it. If you are afraid, ask the coach for protection. Don't listen to everything the coach says about squats unless he practices it himself. Very professional)

3. Leg flexion and extension (a device that lifts the legs forward, focusing on quadriceps exercises): 3 groups

The first group: 10 to 15 times with the lightest weight, (note that you should stop as much as possible when your legs are straightened to strengthen muscle contraction. Deepen stimulation)
Rest for 1~2 minutes
The second set: light weight 10~15 times
Rest for 1~2 minutes
The third set: add another weight or use the lighter weightWeight, to failure.

4. Glute Bridge (You can also do bent leg curls~~Then use the device that bends the legs backward, focusing on stimulating the hamstring muscles) 3 groups

(This is an enhanced version. For beginners, just put both feet on the ground.)

(Leg curl equipment, this kind of equipment is usually used when you go up...)

Group 1: Go to exhaustion
(Note that the glute bridge is not simply about imitating the lifting and falling movements of the hips. It is about actively contracting the hips. All movements are like this. It is not about simply imitating movements, but about mastering the force of the target muscle group. This is why many people After practicing, I only feel soreness, but no pumping sensation)
Rest for 2 minutes
Group 2: Go to exhaustion
Rest for 2 minutes
Group 3: Do it to exhaustion

Saturday: Shoulder training: 8 sets
1. Warm up: Shoulders Warm up the sleeve muscles

2. Seated dumbbell press:3 groups< br /> < img data-hashkey="4hr-egTJGTS9GA0sDIByv7TRuH1PhVm2UDONJQfRBxlMAQAAAQIAAEdJ" data-orig-height="513" data-orig-width="332" height="513" src="//www.jirou.com/uploads/allimg/150112/1ZU0K12-26.gif" style="border-bottom: 0px; border-left: 0px; padding-bottom: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline-block; max -width: 100%; vertical-align: baseline; border-top: 0px; border-right: 0px; padding-top: 0px" width="332" />
(The corresponding equipment usually looks like this.)

Set 1: 3 pounds, 20 reps
Rest for 1~2 minutes
Set 2: 5 pounds, 15 reps
Rest for 1~2 minutes
The third set: 10 pounds, 6 to 10 times (if you can’t do it, switch to 5 pounds and reach failure)

3. Hell Dumbbell Lateral Raise, me I mentioned this training method in the shoulder training tutorial. It will be very sore, so be patient!