How to use equipment to exercise your pectoral muscles in 2 months

It is recommended that each training session be at least 50 hours, starting with a 20-minute jog, followed by strength exercises, and the equipment should be at least a pair of dumbbells and barbells with removable weights.

Week 1, back.

Pull-ups 3---6-8 pcs.

Seated anterior neck pulldown 3---8-12

Seated backhand pulldown 3---8-12

Barbell rowing 3---8-10

T-bar rowing 3---8-12

Dumbbell rowing 3---8--12

2. Chest Barbell bench press 3---8-12

Dumbbell bench press 3---8-12

Barbell recline bench press 3---8-10

Dumbbells on oblique birds 3—8-12

Parallel bars arm flexion and extension or instrument clamp chest 3---8-12

3. Abs + calves.

Sit-ups 5--30

Supine leg raises 5—30

Jump rope 5--40

Jogging for 10 minutes.

4. Shoulder barbell neck forward press 5--8-12

Dumbbell press 5--8-12

Dumbbell side-lift 4--8-12 (super set).

Dumbbells lean over the bird 5--12

Barbell front flat lift 4--15

5. Legs + hips.

Barbell squat 5--8-12

Lungby squat 5--8-12

Front kicks 3 (30 per set).

Rear kicks 3 (30 per set).

Side kicks 3 (30 per set).

6. Biceps triceps.

Barbell curl 5--8-12

Dumbbell seated alternate curl 4--8-10 (super set) barbell curl Concentrated curl 4--8-10 (combination set) Supine arm flexion 5--8-12

Pulley straight rod arm flexion and extension 4--8-10 (super group).

Pulley press down 4--8-12

Dumbbell neck back arm flexion extension 4--8-12

7. Abs + calves.

Sit-ups 5--30

Supine leg raises 5—30

Skipping rope 5-40 jogging for 10 minutes.

Believe me. Do more crouches and vomit.

Since it's a track and field team, it should be clearer and clearer.!

Effective pull-ups.

Push-up. Sit-up.

All are very helpful for muscle development,!

In addition, it is important to pay attention to the diet, and it is important to have perfect muscles, strong muscles, and regular diet. ~

It is recommended that you also buy a fitness cookbook, reference, reference.!

Do push-ups, sit-ups, frog jumps high leg raises, back leg pushes, can you?

Sit on the chair, grasp both sides of the chair with both hands, straighten your legs, keep your feet tense, try not to move your upper body, and then bend your knees and lift your legs, you will feel your abdominal muscles tense.

Push-ups are done on a chair (three chairs) with the chest lower than the surface of the chair, so that the muscles of the chest will be more contoured and the squares will be more obvious. 10 times as a group, 3 sets of bases. Generally, 3 bases are sufficient.

Don't be too fast at the beginning, and keep your movements in order. Practice like this, and you'll find that everything is different.

This is followed by aerobic exercise. This is done to gain muscle and lose fat.

Intramuscular exercises are best done on alternate days, and aerobic exercise alone can be done the next day.

The diet is based on chicken, beef, and salmon, and drinks more soy milk, plus bananas, which are vitamin-rich, very nutritious, and very good fruits.

Because muscles are not cultivated in the current training. However, during the rest time after the workout, the muscle cells begin to enter a cycle of repair and development, if in this process, with the help of these food nutrients, the muscles will fully grow and thrive, and when you do weight training the next day, you will also feel that your muscles are very strong. It would be even better if it could be combined with a good night's sleep to allow your muscle cells to be well repaired and developed.

I wish you a speedy success.