A: aerobic training plan: cardiopulmonary function training running
2 times per week, every time 20-30 minutes, distance 3-5 km
B: strength training program (strength according to oneself circumstance to master)
2. Reach
3. Dumbbell exercise every week 7 times
4. (minor) means you can barely finished number! (according to number choose weight)
The first day the legs training day (high strength training, which is beneficial to the leg ministry hormones)
Dumbbell squats 10-15RM (minor) the x3 group
Dumbbell straight leg hooked in 10-15RM
Dumbbell shear squat 10-15RM
The next day the chest training
Dumbbell push chest 10-12RM (minor) the x3
Dumbbell broadly chest 10-12RM
Dumbbell birds 10-12RM
The third day back in training
Dumbbell single-arm rowing: 8-12RM (minor) the x3
Dumbbell bended leg hooked: 8-10RM
Dumbbell bent row: 8-12RM
The fourth day shoulder training day
Sitting dumbbell nominate 10-12RM (minor) the x3
Standing position dumbbell one raises 10-12RM
Upright dumbbell boating 10-12RM
The fifth day 2 head training day
Sitting dumbbell alternate bending heave 8-12RM (minor) the x3
Dumbbell of hammer type bending heave 8-12RM
The spin dumbbell bending heave 8-12RM
On the sixth day 3 head training day
Single arm dumbbell neck flexion after arm 12RM (8 - x3 times)
Dumbbell bent arm flexion 8-12RM
Narrow grip push-ups 10-15RM
On the seventh day abdomen training day
Sit-ups 15-20RM (minor) the x3
Supine lift a leg 15-20RM
Swivel sit-ups 12-15RM
Both ends up 12-15RM
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