Recommended: Examples of fitness training courses for beginners

Recommended: Example of fitness training course for beginners

Warm reminder: There is no perfect training plan, only a plan that suits you, and no unchanging plan. Only you can constantly adjust according to your status and progress during the training process.

The chest and triceps on the first day

The chest:

3 sets of flat bench press*8-12

3 sets of barbell inclined bench press*8-12

Dumbells and birds*8-12

Instrument/tensioner chest clamping 3 sets of *8-12

Bone 3 groups of flexion and extension of the neck and back arm * 8-12

3 groups of flexion and extension of the neck * 8-12

3 groups of flexion and extension of the neck * 8-12

3 groups of flexion and extension of the neck * 8-12

3 groups of flexion and extension of the neck * 8-12

3 groups of flexion and extension of the neck * 8-12

3 groups of flexion and extension of the neck * 8-12

3 groups of flexion and extension of the neck * 8-12

3 groups of flexion and rowing in the seat * 8-12

3 groups of flexion and rowing in the seat * 8-12

（Note: Follow the WeChat public platform of the fitness bar, subscribe to the account search "Fitness Bar Network" or "Click to scan and follow")

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