The Junior Edition of the Friday Muscle Training Plan

There are many benefits of fitness, and there are many uses of fitness, such as muscle building, weight loss, etc. Some people will make plans for better fitness. I believe someone knows the plan for training muscle building on Friday. So, how about the primary version of the plan for training muscle building on Friday? Let’s take a look at the plan for building on the muscle building on Tuesday!

　　Tuesday

　　1. Biceps

　　Sitting Dumbbell Curl: 2 sets, each set alternates 50 times. 4 kg weight bearing

2. Triceps

　　　　　Bending arm flexion and extension: 4 groups on the left, 3 groups on the right, each group has 20 levels, 4 kg weight bearing

　　　　3. Deltoid muscle

　　　Sitting side lift: 2 groups, 10 times per group, 2 kg weight bearing

　　Standing side lift: 4 groups, 10 times per group, 2 kg weight bearing

　　　Wednesday

　　1. Latsimus dorsi

　　Instrument pull-down: 5 groups, 20 times per group , 4 counterweight blocks

Instrument pull-down: 10 groups, 10 times per group, 3 counterweight blocks

Instrument pull-down: 10 groups, 10 times per group, 3 counterweight blocks

2. Double side of the back

Single-arm dumbbell rowing: 5 groups each, 20 times per group, 6 kg weight bearing

Instrument rowing: 50 times, 5 counterweight blocks

3. Pectoral muscles

　　　　Upgraded dumbbell flying bird: 50 times, 3 cm Positive weight bearing

　　　Super dumbbell birds: 2 groups, 20 times per group, 4 kg weight bearing

　　　Super dumbbell birds: 20 times, 4 kg weight bearing

　　　Super dumbbell birds: 100 times, 3 kg weight bearing

　　Thursday

　　1. Triceps

　　　Trenchers pull down: 10 groups, 10 times per group, 1 counterweight

　　2. Biceps

　　Sitting dumbbell curl : 8 groups of left and right arms, each group 10 times, 5 kg weight bearing

3. Deltoid muscle

　　Sitting dumbbell press: 4 groups of left and right, each group 10 times, 4 kg weight bearing

　　Friday

　　1. Pectoral muscle

　　Super dumbbell press: 5 groups, each group 10 times, 5 kg weight bearing

　　Super dumbbell bird: 5 groups, each group 10 times, 4 kg weight bearing

　　Instrument bird: 3 groups, each 10 sets, 5 counterweights

2. Latsimus dorsi

　　Wide grip instrument pull-down: 5 groups each for the forward and backhand, 10 times per set, 4 counterweights

　　Wide grip instrument rowing: 5 groups, 10 times per set, 5 counterweights

　　Narrow grip instrument pull-down: 5 groups, 10 times per set, 5 counterweights

　　3. Pectoral muscles

　　　Upgraded dumbbell birds: 5 groups, 10 times per set, 4 kg weight bearing

　　Upgraded dumbbell bird and press combination (that is, make the press immediately and do one set): 4 groups, 10 times per group, 4 kg weight bearing

　　Saturday

　　1. Triceps

　　　Pulse puller: 10 groups, 10 times per group, 1 counterweight

　　　Trice puller: 10 groups, 10 times per group, 1 counterweight

　　　Trice puller: 5 groups, 10 times per group, 2 counterweight

　　2. Biceps

　　Sitting dumbbell curl: 7 groups each of the left and right arms, 10 times per group, 5 kg weight bearing

3. Deltoid muscle

　　　Sitting Arnold press: 7 groups, 10 times per group, 4 kg weight bearing

4. Abs muscle

　　Sitting ups: 3 groups, 20 times per group, parallel state

5. Deltoid muscle

　　Sitting dumbbell press: 5 groups, 10 times per group, 3 kg weight bearing

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