Prerequisites for use:
1. Already familiar with the basic training movements of the major muscle groups, familiar with fitness common sense, and have at least 3 months of gym training foundation.
2. This plan only has the strength training part and does not include aerobic exercise, so it is suitable for muscle gain. Of course, this plan can also be used as a fat loss plan. You can arrange 30 to 40 minutes of exercise three times a week after each strength training according to the situation. Oxygen, 1 morning aerobic, a total of 4 aerobics, can be used as a fat loss plan.
3. The plan is divided into a 5-day version and a 3-day version per week, and the weight used is about 12RM.
5 days a week version:
Plan writing format: Action name: Number of groups × times
DAY1: Legs, forearms, abdomen
(The two plans are used alternately. This week, use plan 1, and the next week, use plan 2)
Leg training plan 1: Knee extension first
Leg flexion and extension: 4×12
Barbell Squat: 4×12
Leg press: 4×failure
Leg curl: 4×failure
Leg training plan 2: Hip extension first
Leg curl: 4×12
Romanian deadlift: 4×12 (deadlift with slightly bent legs)
Leg flexion and extension: 4×failure
Weight-bearing glute bridge: 4×failure
Forearm:
Barbell or dumbbell wrist curls: Make your forearms sore and burning
Barbell or dumbbell reverse grip wrist curls: Make your forearms sore and burning
Abdomen:
15 abdominal crunches → 15 leg raises on your back → 30 seconds on the flat plate (no rest between movements, all done as one group, do 2 groups, rest for 30 to 60 seconds between groups)
DAY2: Back, calves, abdomen
(The two plans are used alternately, this weekUse plan 1 and plan 2 next week)
Back training plan 1: upper back first
Assisted pull-ups: do 50 reps, regardless of sets and reps, until you do 50 reps
Seated Pulldown: 4×Failure
Seated rowing: 4×failure
Butterfly machine reverse fly: 4×exhaustion
Back training plan 1: Lower back first
Romanian Deadlift: 4×12
Seated Pulldown: 4×Failure
Seated rowing: 4×failure
Goat standing up: 4×exhaustion
Flying Goose Pose: 15 times
Calf:
Straight leg calf raise: Burn your calves to exhaustion
Seated calf raises: burn your calves to exhaustion
Abdomen:
15 abdominal crunches → 15 leg raises on your back → 30 seconds on the flat plate (no rest between movements, all done as one group, do 2 groups, rest for 30 to 60 seconds between groups)
DAY3: Chest, forearm
(The two plans are used alternately. This week, use plan 1, and the next week, use plan 2)
Chest training plan 1: upper chest first
Incline barbell bench press: 4×12 (Smith or free rack can be used)
Flat barbell bench press: 4×12
Dumbbell bench press: 4×failure
Cross chest press or seated chest press or dumbbell fly: 4×failure
Chest training plan 2: lower chest first
Assisted parallel bar arm flexion and extension: 4 × failure (if there is no assisted parallel bar equipment, replace this action with a decline bench press)
Flat barbell bench press: 4×failure
Flat dumbbell bench press: 4×failure
Cross chest press or seated chest press or dumbbell fly: 4×failure
Forearm:
Barbell or dumbbell wrist curls: Make your forearms sore and burning
Barbell or dumbbell reverse grip wrist curls: Make your forearms sore and burning
DAY4: Shoulders, calves, abdomen
Smith machine barbell press: 4×12
Dumbbell press: 2×failure
Barbell pull-up (also called upright row): 4×12
Dumbbell lateral raise: Prepare 3 decreasing weights. Men are recommended to use 15 pounds, 10 pounds, and 5 pounds. Women are recommended to use 8 pounds, 5 pounds, and 3 pounds. There is no rest between sets! This training is very painful! Hold on! < /p>
15 pounds
Bent-over dumbbell fly: 2×failure
Abdomen:
15 abdominal crunches → 15 leg raises on your back → 30 seconds on the flat plate (no rest between movements, all done as one group, do 2 groups, rest for 30 to 60 seconds between groups)
DAY5: Arms, abdomen
(The two plans are used alternately. This week, use plan 1, and the next week, use plan 2)
Arm training plan 1: biceps first super set
XX→YY means: do XX first, without resting in between, then do YY immediately. Completing these two movements counts as one set!
Barbell curl → supine arm extension: 4×12
Dumbbell curl → bench extension: 4 × failure
Rope Curl → Rope Pressdown: 4×Failure (The rope is the two-ended rope on the gantry, have you seen it before?)
Arm training plan 2: Three-head priority super set
Barbell close-grip bench press → barbell curl: 4×12
Bench dips and extensions→Barbell curls: 4×12
Bent arm flexion and extension: 4×failure
Rope push-down: 4×failure
Abdomen:
15 abdominal crunches → 15 supine leg raises → 30 seconds on the flat plate (no rest between movements, all done as one group, do 2 groups, rest for 30 to 60 seconds between groups)
3 days a week version:
Plan writing format:Action name: Number of groups × times
DAY1: Legs, shoulders, abdomen
(The two plans are used alternately. This week, use plan 1, and the next week, use plan 2)
Option 1:
Barbell Squat: 3×12
Leg flexion and extension: 3×12
Dumbbell press: 3×12
Dumbbell lateral raise: Prepare 3 decreasing weights. It is recommended to use 15 pounds, 10 pounds, and 5 pounds. There is no rest between sets
15 pounds
15 abdominal crunches → 15 leg raises on your back → 30 seconds on the flat plate (no rest between movements, all done as one group, do 2 groups, rest for 30 to 60 seconds between groups)
Option 2:
Romanian Deadlift: 3×12
Leg curl: 3×12
Upright rowing: 3×12
Dumbbell lateral raise: Prepare 3 decreasing weights. It is recommended to use 15 pounds, 10 pounds, and 5 pounds. There is no rest between sets
15 pounds
15 abdominal crunches → 15 leg raises on your back → 30 seconds on the flat plate (no rest between movements, all done as one group, do 2 groups, rest for 30 to 60 seconds between groups)
DAY2: Back, biceps, calves, abdomen
(The two plans are used alternately. This week, use plan 1, and the next week, use plan 2)
Option 1:
Assisted pull-ups: do 50 reps
Seated rowing: 3×12
Barbell curl: 3×12
2 sets of single-arm concentrated curls: Each arm in each set should be sore and burning
2 sets of straight leg calf raises: achieve soreness and burning
15 abdominal crunches → 15 leg raises on your back → 30 seconds on the flat plate (no rest between movements, all done as one group, do 2 groups, rest for 30 to 60 seconds between groups)
Option 2:
Seated rowing: 3×12
Barbell curl: 3×12
2 sets of single-arm concentrated curls: Each arm in each set should be sore and burning
2 sets of straight leg calf raises: achieve soreness and burning
Goat push-up set 2: achieve soreness and burning
15 abdominal crunches → 15 leg raises on your back → 30 seconds on the flat plate (no rest between movements, all done as one group, do 2 groups, rest for 30 to 60 seconds between groups)
DAY3: Chest, three heads, abdomen
(The two plans are used alternately. This week, use plan 1, and the next week, use plan 2)
Option 1:
Incline barbell bench press: 3×12
Dumbbell bench press: 3×12
2 sets of bench arm extensions: Each arm in each set should be sore and burned
2 sets of bent over arm flexion and extension: achieve soreness and burning
15 abdominal crunches → 15 leg raises on your back → 30 seconds on the flat plate (no rest between movements, all done as one group, do 2 groups, rest for 30 to 60 seconds between groups)
Option 2:
Parallel bar dips and extensions or decline barbell bench press: 3×12
Dumbbell bench press: 3×12
2 sets of bench arm extensions: Each arm in each set should be sore and burned
2 sets of bent over arm flexion and extension: achieve soreness and burning
15 abdominal crunches → 15 leg raises on your back → 30 seconds on the flat plate (no rest between movements, all done as one group, do 2 groups, rest for 30 to 60 seconds between groups)