Ask for a week to exercise the whole body muscle plan at home only dumbbells

1. Monday: Chest. Complete 3 sets of inclined dumbbell birds, do 3 sets of inclined barbell bench presses, complete 3 sets of one-handed dumbbell bench presses, do 3 sets of barbell bench presses, complete 3 sets of dumbbell lifts, and do 3 sets of 8-10 recline bench presses.

2. Missing two of the week: back. Complete the 3-4 dumbbell flexion row, do 3-4 sets of barbell lifts, complete 3-4 sets of dumbbell bent rows, complete 3-4 sets of barbell flexion rows, and complete 3-4 sets of one-handed dumbbell rows.

3-4 sets of barbells are pulled over the head.

3. Wednesday: Legs. Complete 3 sets of dumbbell squat jumps, 3 sets of barbell front squats, 3 sets of dumbbell lunges, 3 sets of straight knee lifts, 3 sets of goblet squats, and 3 sets of knapsack squats.

4. Thursday: Shoulder. Complete 3 sets of standing dumbbell front raises, do 3 sets of barbell shoulder presses, complete 3 sets of seated sympathy raises, do 3 sets of standing rows, complete 3 sets of dumbbell shrugs, and do 3 sets of standing rows.

5. Friday: Hands. Complete 3 sets of standing dumbbell triple extensions, do 3 sets of narrow grip bench presses, complete 3 sets of inclined dumbbell curls, then do 3 sets of barbell backhand curls, complete 3 sets of dumbbell hammer curls, and then do 3 sets of lying barbell presses.

6. Saturday: Legs. Complete 3 sets of dumbbell side bends. Do 3 sets of barbell crunches. Complete 3 sets of dumbbell Russian spins. Do 3 sets of barbell V-leg raises.

Hello, I'm glad you have this determination, of course it's best to be able to endure hardships and exercise, but don't rush this, take your time, I think the science of exercise is very important. First of all, it is not recommended to exercise every day, it is best to do push-ups in a group of more than a dozen, do three to four sets at a time, then do three or four sets of dumbbells, rest for a while and then do sit-ups, do three or four rentals, how much each group depends on personal ability, step by step. Muscles need to go through 48 72 hours of recovery and growth time after exercising once (usually about an hour), and it is best not to exercise during this time, and the most important thing to do in these two to three days is to ensure protein and vitamin intake (in fact, it is to eat more meat, eggs and vegetables), and to ensure a good sleep for these days, sleep is also very important.

Don't have psychological pressure, just be normal, if you can do this, you should be able to see the effect in two or three weeks, not only the body will get better, but also the physical fitness will be greatly improved, you can feel it. I wish you success!!

All hand-hit, hope can, thank you!

Day 1: Practice back, bicep, orthorhombic dumbbell rowing five sets, 10 in each group Do pull-ups if you have conditions 3-5 sets Unlimited number of b-headed, one-handed curls in five sets, 10 in each group, stay for 1 second after each contraction. Shrug shoulders in 5 sets, 8 in each group of the same weight.

Day 2: 5 sets of chest, triangle and three-headed dumbbell flat birds, 8 pieces per group of the same weight. 5 sets of 10 dumbbell plate presses.

Triangle Push 5 groups, 3-12 in each group, with the same weight, first do 12 exhausted weights, and then the weight remains the same to reduce the number, if you really can't do it and then reduce the weight. Side lift, 3 sets of the same weight, 12 pieces in each group. Front flat lift, 3 sets of the same weight, 12 pieces in each group.

3 heads: Seated neck back flexion arm extension, the same weight 5 sets, each group of 12.

Day 3: 5 sets of legs, hips, dumbbells shoulder squats, 20 exhaustions in each group, weight reduction in each group, all to ensure that each group is exhausted. Deadlift, warm up a group of 20 small weights, formally do 5 sets, with the maximum weight, 6 pieces per set.

Rest on the fourth day, then cycle.

2 heads 3 heads are best to add another movement 2 heads + two-hand curl 3 sets of 10 3 heads Supine bend arm extension 3 sets of 10.

This is the most basic method, stick to it for 3 months, you will definitely be able to change your body, and then I will help you change your plan.

Two schemes: schemes.

1. Exercise six days a week, and train your chest muscles, abdominal muscles and thighs on Monday; Tuesday biceps and deltoids; Wednesday to work on triceps and latissimus dorsi; Practice three or five sets of each movement, 12 15 reps per group; Thursday and Saturday repeat. Plan 2: Practice six days a week, practice all movements every day, and only practice one set of movements for each group.

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. Beginners can adjust the weight of dumbbells to 8 to 12 RM, and do about 8 to 12 in each set.

Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes. Warm up for 10 minutes before doing the following exercises, and you can trot.

Chest: 4 sets of dumbbell bench presses.

Dumbbell Flying Bird 4 sets.

4 sets of push-ups (quantity 20 to 30).

Biceps: 6 sets of dumbbell single-arm curls.

Curl 6 sets.

Legs: 6 sets of squats.

Lunge squat 4 sets.

Calf raiser 6 sets.

Triceps: 4 sets of dumbbell bent over arm flexion and extension.

4 sets of narrow push-ups.

4 sets of dumbbell neck and rear arm flexion and extension.

Back: 4 sets of wide and narrow pull-ups (try to do more than 10) 4 sets of dumbbell rows.

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

Abs: 4 sets of supine leg presses.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds. Exercise your abs about 3 times a week.

One day to work on the pectoral muscles and biceps, the second day to work on the legs and triceps, the third day to work on the back and shoulders, and the fourth day to rest. Practice for four days in a cycle.

Abdomen (1) Lie on your back, your ankles are fixed, your upper body sits up, the angle between your upper body and your lower limbs is greater than 90 degrees, and your rectus abdominis muscles are extremely tense, hold this resting position for 8 10 seconds or a little longer, and then relax.

2) Lie on your back, with your lower limbs and upper body raised in a "V" shape at the same time, with the rectus abdominis muscle extremely tense, hold this resting position for 8 10 seconds or a little longer, then relax. You can practice sit-ups and pedal in the air (this is going to be a while, I don't know) 15 Next set Do 5 sets During the period, you should rest for 2 minutes - 3 minutes, and don't practice every day.

Practice the next day. Chest.

1) Push-ups are dynamic exercises, and the following introduces a type of static push-ups. Do push-ups, when the body descends to the point where the chest is about to touch the ground, the pectoralis major muscles are extremely tense, hold this still position for 8 10 seconds or a little longer, and then relax.

2) Stand facing the wall with your arms raised in front of you, and your fingertips will touch the wall without touching the wall. Keep your whole body straight, lean forward with your palms against the wall, and your fingertips pointing upwards. Bend your elbows, your upper arms are at a 90-degree angle with your forearms, your upper body is close to the wall, your arms are bent at your elbows to support your upper body, not to make your body against the wall, your pectoralis major muscles are extremely tense, hold this resting position for 8 10 seconds or a little longer, and then relax.

Explosive power It is best to squat down with both hands on your back, frog jump, 10 next group, 6 sets are enough (too much is easy to cause muscle soreness).

Push-up exercises: a set of 15. There are 4 groups in total. Each set is spaced 1 to 2 min apart.

This method is suitable for families. It doesn't cost anything.

It can be practiced in June and August.

How about a bounty?