Tip: This exercise method is suitable for bodybuilders to use as a reference for high-intensity fitness plans before competition.
The six-day dual morning and afternoon cycle training model divides the body into two parts according to the training day. The two parts are scheduled to be arranged in 12 training units in the morning and afternoon for six consecutive days. The training frequency of each part is every Wednesday. Second-rate.
The specific arrangement is to practice chest and triceps on Monday, Wednesday and Friday, shoulders and calves in the afternoon or choose a plan unit to practice the lower back, thighs and biceps in the morning on Tuesday, Thursday and Saturday, upper back, forearms and abdomen in the afternoon. rest. He can have other ways of differentiation, such as exercising the trunk on Mondays, Wednesdays and Fridays, exercising the limbs on Tuesdays, Thursdays and Saturdays, etc.
One of the specific arrangements can be: focus on the chest in the morning on Monday, plus shoulders, focus on the back and abdomen in the afternoon, focus on the shoulders in the morning on Wednesday, plus chest training, and focus on the back in the afternoon, plus abdominal training. On Friday morning, I focus on chest training, plus back training, and in the afternoon, I focus on training shoulders and abdomen. Tuesday morning focuses on thighs. Add the forearms, focus on the upper arms in the afternoon, and add the calves. On Thursday morning, focus on the upper arms and forearms, in the afternoon on the thighs and calves. On Saturday morning, focus on the thighs, plus forearms or calves. In the afternoon, focus on the upper arms, plus calves or forearms.
It is recommended that the interval between two training units on the same training day be more than 5 hours. The length of each training session is generally recommended to be about 30 minutes of net muscle training, including weight lifting, plus 15-20 minutes of aerobic training and warm-up time. If you need to lose fat, you can find another time to do it every week. 3-5 times, 30-40 minutes of aerobic training each time.
The plan and practice of the six-day morning and afternoon circuit training method mainly consists of changing angle training methods, high-quality training methods, forced repetition training methods, etc., and is based on the instinctive law as the load basis.
Exercise day
parts
Serial number
Action name
Training load
No.
1
Three
Five
days
Up
noon
Chest
1
Bench press
15, 10, 8, 8, 10
2
Incline bench press
10, 8, 8, 10
3
Sitting mechanical flying bird
10, 10, 10, 12
4
Assisted parallel bar arm flexion and extension
10, 8, 8, 10
5
One-hand pull and chest clamp
12, 10, 12
Triceps
6
Supine arm extension
15, 10, 8, 8, 10
7
Sitting arm flexion and extension
10, 8, 10
8
Push-up single-arm dumbbell extension
10, 8, 10
9
Reverse Grip Pulling Arm Flexion
12, 10, 12
Next
noon
Shoulders
1
Behind the neck press
15, 10, 8, 10
2
Mechanical lateral raise
10, 10, 12
3
Dumbbell alternating front raise
12, 10, 12
4
Mechanical anti-fly bird
12, 10, 10
5
Sit and shrug
12, 10, 12
Calf
6
Standing barbell heel raise
15, 10, 8, 10
7
Single leg heel raise
15, 10, 10
8
Seated calf raise
15, 8, 10
Lower back
9
Prone, turn and stand up
12, 10, 12
10
Sitting Twist
25, 25
No.
Two
Four
Six
days
Up
noon
Legs
1
Squat
15, 10, 8, 12
2
Incline leg press
12, 10, 12
3
Leg extension
15, 12, 10
4
Upright leg curl
15, 10, 8
5
Sitting with legs adducted
15, 8, 10
biceps
6
Bent bar wide grip curl
15, 10, 8, 10
7
Incline pull curl
10, 8, 10
8
Sit down dumbbell curl
15, 10, 10
Next
noon
Upper back
1
Wide grip pull-ups
15, 12, 10, 10
2
Barbell Row
15, 10, 8, 10
3
Chest pull-down
15, 10, 8, 10
4
Grip the abdomen and pull it forward
10, 8, 12
5
One-arm dumbbell row
12, 10, 12
Forearm
6
Lifting heavy rope
15, 10, 8, 10
7
Barbell wrist curl behind the back
10, 8, 10
8
Flat dumbbell wrist flexion and extension
10, 8, 10
Abdomen
9
Kneel down and close the abdominal pull-down
15, 15, 10
10
Incline sit-ups
25, 25, NR
11
Incline leg raises to contract the abdomen
25, 25, NR
Sunday
Complete rest or active rest