Family Dumbbell Fitness Plan (weekly Dumbbell Fitness Plan)

Family Dumbbell Fitness Plan (Weekly Dumbbell Fitness Plan)

Four groups of chest training on Monday, flat dumbbell pressing, flat dumbbell flying birds. Try to do 8 to 12 pieces per group (weight adjustment), and finally you can do high-level push-ups (that is, support your hands on dumbbells), three groups, and each group is exhausted.

Tuesday, three heads. Backhand push-ups (that is, the body is suspended, the hands and feet are at the same height, and they are supported) are four groups, eight in each group.

Wednesday back. Bend over and row with dumbbells. Alternate one and two arms, three groups in each group, eight to twelve.

Thursday two heads, inclined dumbbell curl, four groups, eight to twelve in each group. Upright dumbbell curl, with both arms alternately. The number is the same as above.

Friday shoulder. Press the dumbbell neck in sitting posture, lift the front flat, lift the side flat, and lean the birds on the side. There are four groups, except for the bent birds on the bent birds, all of which are eight to twelve. Use the super group for bent birds. That is, the weight is large to small until empty-handed.

Saturday legs, weight-bearing squats, cut squats, four groups, ten in each group.

Contain the strength training every day within one hour. Take one and a half minutes to rest between groups.

I hope you can persevere.