Quick muscle building training program for one week

There are many ways to gain muscle, such as flat bench press, standing rowing, squats, etc. When gaining muscle, many people will make plans to better gain muscle. Of course, doing this is very helpful for the effect of muscle building. So, what is the weekly plan for rapid muscle building training? Let’s take a look together. Monday: chest training

　　1. Flat bench press, do four groups with larger weight, 8-12 times per group.

2. Upward oblique press, four groups or parallel bar arm flexion and extension, four groups.

　　3. Lying on the birds, four groups or chest clamping, four groups.

　　Tuesday: Back practice

　　1. Neck pull-ups, four groups or front neck pull-ups, four groups.

　　2. Standing rowing, heavy weight, four groups or deadlift, four groups.

　　3. Chest lifting, four groups or shrugging, four groups.

　　Wednesday: Leg training

　　1. Squat, four groups.

　　2. Prone legs curl, four groups.

　　3. Tips, four groups.

　　Thursday: Practice the triceps

　　1. Four narrow bench pressing.

　　2. Press down on the elbow, four groups or supine arms, four groups.

　　3. Flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on the flexion on 1. Neck front press, four groups.

2. Neck back press, four groups.

3. Stand up bird, four groups.

4. Standing bird, four groups.

4. Standing bird, four groups.

1. Sit up, six groups.

2. Leg up, six groups.

3. Jogging, half an hour.

Editor's recommendation:

What are the best muscle-building training methods?

3. Cheering, half an hour.

Editor's recommendation:

What are the best muscle-building training methods?

　　Chest muscle-building training movements What action do you know