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Simple gym training class expression
Monday: chest + three heads
[Barbell press] 4 sets * 8-12 times
[Dumbell bench press] 4 sets * 8-12 times
[Dumbell bird] 4 sets * 8-12 times
[Twinkle instrument chest clamp] 4 sets * 8-12 times
[Twinkle instrument chest clamping] 4 sets * 8-12 times
triceps :
【Barbell narrow grip press】 3 sets * 8-12 times
【Arm flexion and extension】 3 sets * 8-12 times
【Bench support/parallel bar arm flexion and extension】 3 sets * 8-12 times
(Rest between groups for 30-60 seconds)
Tuesday: Abdominal muscle training + aerobic
【Suspension of the abdomen】 3 sets * 20 times
【Release at both ends of the knee】 3 sets * 20 times
【Release at both ends of the knee】 3 sets 20 times Aerobic: 45 minutes [Running, running, cycling, , , ]
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