Simple fitness course expression

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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