Muscle workouts with fitness programs, whole body muscle workout programs, very detailed

I'm a fitness enthusiast, maybe it's not professional, but I hope it works for you.

There are several major muscle groups in the human body, such as pectoralis major muscle groups, latissimus dorsi muscle groups, leg muscle groups, etc., these large muscle groups need to rest for at least 48 hours after exercise to achieve better results, so my fitness plan is formulated every other day as a cycle, the intensity is not very large, more suitable for beginners like me.

Because there are too many details, I will mainly explain the chest exercises, and other exercises have been brought, and the specific posture is better to search on the Internet.

On Monday, the pectoralis major muscle exercise, if you have the equipment is the best, make sure you can bench press 12 weights as the first set of weights, (if you don't understand what the bench press means, then check it on the Internet) and then the second group with a little more weight Don't do it more than one side, do 8-10, it's better to have someone to protect it, the third group of weights remains the same 7-8, the fourth group goes back to the first weight of 8-10, the fifth group is reduced on one side, and then do exhaustion.

The exercise of the chest is also divided into the upper chest and the middle chest and the lower chest, but for beginners do not need to be too demanding, first complete the oblique press and then carry out the plate press, so that the effect is better, and then use dumbbells to assist in the plate bird, 8-10 4-5 groups each time.

On Tuesday, back pulling exercises, such as seated rowing, pull-ups, etc., at least 3 different back pulling exercises must be completed, each of which is 8*4 sets The key is that the weight of each time is required to be almost exhausted by the 8th, feel it yourself.

Wednesday Shoulder exercises, seated jerks, dumbbells, birds, etc., require 2-3 movements in sets of 12*(4-5).

On Thursday, the big arm two heads and three heads are trained, this is very simple, let's not talk about it.

On Fridays, leg exercises include weighted squats, weighted toe pads, and more.

Closed on Saturdays. Repeat Monday's plan on Sunday, I practice it this way, I hope it will help you, as for the abs, you can do it 4-5 times a week, and you can do it every time you practice until your muscles swell.

I want it too! Wait for the expert to answer.

The pectoral muscles and upper arm muscles can be strengthened with push-ups, 20 in the morning and 20 in the evening at the beginning, and 5 more each time you feel relaxed in the future. Latissimus pull-ups start with 10 and add 5 each time as above. Abdominal muscles sit-ups are done for 5 starts, and 5 for each time as above.

Raise the upper leg muscles 100 times, adding 20 reps each time. It is best to press the legs and hands to increase the elasticity of the muscles and be beautiful. All of the above movements are done in the morning and evening in 2 to 3 sets, depending on your physique.

As long as you stick to it, you can be sure that your muscle prototype will come out after a month.

1: Cardiopulmonary function training plan: (The improvement of cardiopulmonary function is very beneficial to muscle gain) 2-3 times a week, 30-60 minutes each time The heart rate is controlled at (220-your age) x 80%.

2: Strength training plan reference.

a.Jog to warm up for 10 minutes.

b.Stretch the target muscles (with static stretching).

Day 1 Leg and Abdominal Training: Leg training is good for whole body muscle length, sitting leg press 4 sets x 10-12 reps.

Smith squats 4 sets x 10-12 reps.

Leg curls: 4 sets x 10-12 reps.

Hanging leg raises: 4 sets x 15-20 reps.

Sit-ups: 4 sets x 15-20 reps.

Ramp sit-ups: 4 sets x 15-20 reps.

Supine sit-ups: 4 sets x 15-20 reps (to practice oblique muscle movements), fitness ball crunches: 4 sets x 15-20 reps.

Leg crunches 4 sets x 15-20 reps.

Reverse crunches: 4 sets x 15-20 reps.

Traditional crunches: 4 sets x 15-20 reps.

Day 3 Chest and Shoulder Training:

Horizontal barbell press: 4 sets x 10-12 reps.

Lie flat dumbbell press 4 sets x 10-12 reps.

Incline dumbbell press 4 sets x 10-12 reps.

Upward incline dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell press 4 sets x 10-12 reps.

Standing dumbbell flying bird 4 sets x 10-12 reps.

Standing dumbbell side raise: 4 sets x 10-12 reps.

Day 5 Back Training:

Dumbbell one-arm row: 4 sets x 10-12 reps.

Dumbbell leg curl deadlift 4 sets x 10-12 reps.

Roman chair push-ups: 4 sets x 10-12 reps.

T-pole row: 4 sets of x10-12 reps.

Wide-grip pull-ups 4 sets x 10-12 reps.

Leg curl deadlift 4 sets x 10-10 reps.

Anterior neck pulldown: 4 sets x 10-12 reps.

Day 7 two-head and three-head training:

Dumbbell arms lift 4 sets x 10-12 reps.

Dumbbell single-arm curl 4 sets x 10-12 reps.

Seated dumbbell alternate curl 4 sets x 10-12 reps.

Single-arm dumbbell neck back arm flexion and extension 4 sets x 10-12 times.

E-Z barbell curl 4 sets x 10-12 reps.

Rope press down 4 sets x 10-12 times.