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Anonymous users2024-02-13...Just drink ** tea and forget it.
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Anonymous users2024-02-12Go to the gym and ask a trainer to book a plan.
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Anonymous users2024-02-11Lesson 1: Chest:
Flat barbell bench press: 10 15 reps set of 6 sets, incline dumbbell bench press: 10 15 reps set of 6 sets.
Flat dumbbell birds: 10 15 reps Group 6 sets.
Cross chest clamp: 10 15 reps Group 6 sets.
Triceps: Seated single arm neck back arm flexion extension: 10 15 reps Group 6 sets.
Pitch arm flexion and extension: 10 15 reps set 6 sets.
Standing posture: 10 15 reps Set 6 sets.
Lesson 2: Memorize:
Broad grip pulldown at the back of the neck: 10 15 reps Set 6 sets.
Seated opposite grip flat pull. : 10 15 reps Group 6 sets.
Anterior neck wide grip pulldown: 10 15 reps set of 6.
Biceps: Push-up, curl: 10 15 reps Set 6.
Barbell backgrip curl : 10 15 reps set of 6 sets.
Dumbbell alternate curls: 10 15 reps set of 6.
Lesson 3: Shoulder:
Dumbbell Flying Bird: 10 15 reps Group 6 sets.
Seated dumbbell push-up: 10 15 reps Set 6 sets.
Leaning over the birds: 10 15 reps Group 6 sets.
Trapezius: Seated post-neck press: 10 15 reps Set 6 sets.
Forearm: Standing barbell premise: 10 15 reps set 6 sets.
Barbell backgrip curl : 10 15 reps set of 6 sets.
Session 4: Thighs (quadriceps).
Post-neck squat: 10 15 reps set 6 sets.
Seated leg extension: 10 15 reps Set 6 sets.
Weight-bearing scissor squat: 10 15 reps set 6 sets.
Biceps femoris: prone hook legs: 10 15 reps Set 6.
Squat machine squat : 10 15 reps set 6 sets.
Calf: Standing forefoot weight-bearing calf raise: 10 15 reps Set 6 sets.
Abs: (Daily).
Prone push-ups: 10 15 reps set of 6 sets.
Seated flexion and extension: 10 15 reps set of 6.
Jogging 3000 (15 minutes) before a workout, muscle stretching between groups, exercising every other day, a cycle a week, and eating normally if you don't participate in the competition, my plan is for reference only!! Progress together !!
If you don't understand, continue to ask!
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Anonymous users2024-02-10I have two sets of plans here, you can watch yourself make it up.
I just don't know how to pass it on to you.
What equipment is there, and what is the current athletic quality.
Construction Site Fitness - Cultivating Strong Survival Strength with Lost Skills >>>More
From my personal experience, it is enough for novices to practice three times a week, Monday chest and three heads, Wednesday back and two heads, Friday legs and shoulders, rest the rest of the time, abdomen is best done every day, one action three sets, ten times each, the principle of the net, overload, large weight, multiple sets, peak contraction, etc., in a word, how uncomfortable and how to connect. Finally, I will send you two golds: persistence! >>>More
You should ask this question to your advisor or your advisor, and they will teach you. Mary Kay teamwork is very important, if you have any questions, be sure to find them for help as soon as possible, if you want to make your career better, it is best to contact your teacher or supervisor once a day.
Tomorrow memorize some new words, then do some appropriate questions, reading comprehension and cloze as well as listening.