Fitness Coach Private: Chest muscle fitness plan

Only a dumbbell that can adjust weight

First, if you want to practice your chest muscles, you need a dumbbell that can adjust weight

Feng for ten minutes, running, leg press, do a few push-ups

Then flat dumbbell bench press 4X12

The pectoral muscle circumference board dumbbell bench press 4X12

The upper chest upper oblique dumbbell bird 4X12

Outer edge of the chest muscle, middle seam, increase the area of ​​the parallel bar arm flexion and extension 3X8 lower chest (must hold your chest to do it)

As for how heavy the weight is, you can master it yourself, and when you reach the twelfth, you will basically exhaust your strength, this weight is suitable.

The last abdominal muscle tear (you can start with two ends and raise your legs at the beginning, and add it a little longer) Take a day off (still doing abdominal muscle tear)

Back training + two ends Pull-up (I can't do it and ask someone to help you support it) Six groups: 4~10 in each group. Depending on your personal situation

Dumbbell single-arm rowing (action) 6 groups. Pay attention to rest between groups, not too long. You must know how to do this movement. 3 groups

The next day, shoulder training + legs, dumbbell side lift + dumbbell front lift (super group, one movement is done immediately and another, without rest in the middle) 4x20

Dumbbell rotating and lifting up 4X20

Walking with dumbbells 4X20

Steering dumbbells with one foot lift 4X15

Abdominal muscle tear

This is a relatively comprehensive fitness plan. If you feel it is necessary to strengthen your chest exercises, do more push-ups and sit up high. The chest you train in this way is full and will not sag. Do it every other day~ As for abdominal muscles: so many people do sit-ups, why are there so few people with abdominal muscles? The strength is not enough~ Go Abdominal muscle tear There is a video, I did this for half a year, from a fat belly to an eight-pack abdominal muscle~ If you are determined, come here. Of course, you can do less at the beginning, but the movements must be standard~ If you don’t have this perseverance, you don’t have to do sit-ups, which is wasted time.

2 pages in total: Previous page 12 Next page