Muscle training menu, only experts can see!

Different from the training menu that is often used by fitness beginners, the menu to be shared today is suitable for readers with training experience. The level is more in line with the basic concepts of knowing exercise, sufficient mastery of multi-joint movements, and people who are performing diet control.

Menu introduction

Training purpose: muscle hypertrophy

Training type: separate muscle groups

Training level: medium

Training times: 4 times a week

Training equipment: barbells, dumbbells, mechanical equipment, bare hands

Training object: both men and women

Menu description:

Combining the concepts of overloading and over-compensation, this training menu arranges 3 days off for exactly this purpose. In addition to pursuing that the current training intensity must be higher than the original level, don't forget that moderate rest can promote body repair and continue to perform better than expected in the next training.

In addition, there is a " 5-minute burning period " planned in the daily menu , the purpose is to thoroughly exercise the muscles. It is recommended that you set the weight and use 15-20RM weight training. Once you are tired, stop and rest. Don't deliberately count yourself a few times. Focus on the quality of the action and do it for 5 minutes.

Monday back and biceps

Number of actions

Hard move 2 5

One-handed rowing 3 8-12

Pull-ups (or pull-down on the pulley) 3 10-12

Barbell rowing 3 8-12

Seated rowing for 5 minutes to exhaustion

Two-end curl (W bar) 3 10-12

Concentrated curl 3 10-12

Seated dumbbell curl for 5 minutes to exhaustion

Tuesday chest and triceps

Number of actions

Bench press 3 6-10

Dumbbell Incline Bench Press 3 8-12

Parallel bar support 3 can do just a few strokes

Rope clip chest 3 12-15

Mechanical chest press (or dumbbell bench press) to exhaustion for 5 minutes

Supine arm flexion and extension (W bar) 3 8-12

Seated Dumbbell Triceps Stretch 3 8-12

Rope triceps pull down for 5 minutes to exhaustion

Thursday leg

Number of actions

Squat 3 6-10

Mechanical push 3 15-20

Mechanical oblique squat (or dumbbell lunge) 3 8-12

Seated leg extension and bending machine for 5 minutes to exhaustion

Straight knee lift 3 8-12

5 minutes exhaustion on the leg flexion machine

Standing heel raise 3 10-15

Seated heel lift for 5 minutes to exhaustion

Friday shoulder and forearm

Number of actions

Seated shoulder press 3 6-10

Arnold recommends 3 8-12

Dumbbell side lift 3 10-15

Smith machine shoulder push 5 minutes to exhaustion

Standing rowing 3 8-12

Barbell shrug (or dumbbell shrug) 5 minutes to exhaustion

Barbell wrist curl 3 12-15

Lift the barbell and stand still for 5 minutes

Note 1: The actions in this menu are cumbersome, and more training actions plus rest between groups require longer training time. You must also have a high degree of concentration during training. It is not recommended for beginners to use this menu.

Note 2: Even if you are a person with training experience, please be sure to warm up your feet before training. All training is done according to your ability. If you feel unwell, please stop training immediately. ★

The weight can be set according to the " median value of the number of repetitions " suggested by each action. For example, the recommended number of repetitions for one-handed rowing is 8-12, and the weight can be set as 10RM. Or it is a mechanical push, the number of repetitions is 15-20, then find a weight that can do more than 15 and less than 20!

Based on the four-day menu, the suggested number of repetitions for each exercise is different, so before implementing this menu, it is best to find out the suitable weight for each exercise and be familiar with all training exercises. This is why we said at the beginning that this menu is more suitable for experienced people!