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Anonymous users2024-02-13Lesson 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.
If you don't understand, continue to ask.
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Anonymous users2024-02-12Honestly, you're offering 0 points! I really... But in view of the fitness instructor! My advice to you is as follows:
You're in a good place, and based on my years of experience, if you're working out for four months, it's okay. Your fat ratio should be 15%, your waist circumference is around 80, your bust is 90, your arms are 30 and your legs are about 50The hip circumference is not estimated to exceed 100!
You are now mainly focusing on strengthening your physique and muscles, supplemented by exercise.
If you are in the gym, you can: go 3-4 times a week, the first time: chest:
Flat plate press 4*8-12, incline bench press 4*8-12, supine bird 4*8-12;Triceps: Stand down 3*10-12Dumbbell neck back arm flexion and extension 3*8-12
The second time: work on the back and shoulders. The third time:
Work your legs and biceps. I guess you know all about some machines! Not to mention, remember to warm up for ten minutes each workout, stretch and then build muscles, and finally relax a little.
If girls don't take medicine, they generally won't become fat and muscle, and a lot of male hormones are needed to increase muscle, so you can rest assured that you can practice. >>>More
1. Warming up before a workout is very important, and you do this very well. >>>More
With your title, no one wants to help you plan. It stands to reason that you are tall and that others are humble. It's as if someone else is helping you plan and you have to remember your kindness. >>>More
You can choose to pole dance.
The fitness plan should be developed according to the various parameters of the body and your lifestyle habits. >>>More
If it is only for weight loss, there is no need to hire a personal trainer (weight loss training is different from other special training, weight loss training is very simple, and athletes can do it on their own to achieve the goal). >>>More