Beginners are cautious, a week-long muscle gaining training advanced plan

 What I want to share with you today is a one-week fitness plan using dumbbells, barbells, mechanical equipment, and physical fitness. When it comes to fitness, most people think of physical training.

Physical fitness training can help lean people grow muscles, tear muscles, and stimulate your inner potential by overloading so that your muscles can get super strong and super exercise.

Before introducing this physical training, the editor has to emphasize that due to this physical training, the amount of exercise is powerful, the training is cumbersome and time-consuming, so there are very strict requirements on the strength of muscles and strength, and fitness is generally not recommended. Exercises for beginners. For fitness beginners, blind training without sufficient foundation can easily cause muscle damage. You know, even an experienced fitness expert, if you don't warm up well before exercise, it may feel difficult to prepare properly. So if you want to practice this physical training, you must first strengthen your muscles and enhance your exercise level.

When exercising, experienced fitness experts should always pay attention to their own physical conditions, combine their own appropriate adjustment exercises, rest immediately when they are tired, do not exercise blindly, and put safety first.

Now we start to introduce a week’s exercise program.

 

Monday back and biceps

action Number of groups Number of iterations

Hard move 2 5

One-handed rowing 3 8-12

Pull-ups 3 10-12

Barbell rowing 3 8-12

Seated rowing 5 minutes Exhausted

W bar two-end curl 3 10-12

Concentrated curl 3 10-12

Seated dumbbell curl 5 minutes Exhausted

Tuesday chest and triceps

action Number of groups Number of iterations

Bench press 3 6-10

Dumbbell Incline Bench Press 3 8-12

Parallel bar support 3 Can do a few times

Rally clip chest 3 12-15

Dumbbell bench press 5 minutes Exhausted

Law push (W bar) 3 8-12

Dumbbell sitting triceps stretch 3 8-12

Triceps pull down 5 minutes Exhausted

Thursday leg

action Number of groups Number of iterations

Squat 3 6-10

Mechanical push 3 15-20

Dumbbell lunge 3 8-12

Sitting leg extension and bending machine 5 minutes Exhausted

Straight knee 3 8-12

Leg flexion machine 5 minutes Exhausted

Standing heel lift 3 10-15

Seated heel lift 5 minutes Exhausted

Friday shoulder and forearm

action Number of groups Number of iterations

Seated shoulder press 3 6-10

Arnold's recommendation 3 8-12

Dumbbell side lift 3 10-15

Smith machine shoulder push 5 minutes Exhausted

Standing rowing 3 8-12

Barbell shrug (or dumbbell shrug) 5 minutes Exhausted

Barbell wrist curl 3 12-15

Lift the barbell 5 minutes Standstill

Careful readers will find that there is no exercise plan for Wednesday, Saturday, and Sunday. These three days are rest days. This physical training combines the concepts of overload and super-compensation. Remind the majority of fitness enthusiasts that the pursuit of health is important, but don't forget to take proper rest. You must know that only a good rest can help your body recover quickly and make your next exercise more powerful.