Why not at home? Retraining menu that can be practiced at home!

 Don't you like to go to the gym to crowd people, or to take care of the "home exercisers" who take care of the young? Are you someone who bought dumbbells and barbells but didn’t know how to arrange the menu?

The fitness master consulted the menu provided on the Muscleandstrength.com website and arranged three training sessions a week. I hope to help you and meet your needs!

Menu introduction

Training purpose Muscle gain

Training type Separate muscle groups

Training level medium

Training times 3 times a week

Training equipment Dumbbells, barbells

Training object Applicable to all men and women

Menu description

The training time is arranged on one, three, and five (of course you want two, four, or six), and each time is about 1 hour. Abdominal training is not included, but in principle at least 2 times a week.

The warm-up before exercise can be carried out by flywheeling, jogging, dynamic exercises, etc., and the stretching after exercise and the usual eating habits should also be followed. (Reference article: How to eat before and after exercise)

In addition, other time can be used to arrange aerobic exercise, plus a day off. Put these conditions together and you will have a great training menu!

 

Monday

breast

action Number of groups Number of iterations

Stand up 4 Be exhausted

Dumbbell bench press 4 12 times

Dumbbell fly 3 10 times

Two heads

action Number of groups Number of iterations

Dumbbell curl 3 10 times

Dumbbell Double Hammer 3 10 times

Barbell Reverse Lift 3 10 times

Just stand up, you have many variations that you can use, such as downslope, medicine ball, reinforcement, etc. They are all seemingly simple but effective actions. (Reference article: Barehand weight training exercise-chest)

And usually after training the chest, some people will continue to practice the triceps, this is because when training the chest muscles, the triceps are auxiliary muscle groups. However, the fitness master considers that there is not much training time. Generally, after the chest muscles are trained, the triceps will become fatigued. I also hope that the training effect can be maximized, so I changed the arrangement of two heads.

 

Wednesday

Back

action Number of groups Number of iterations

Barbell rowing 4 10 times

Dumbbell one-handed rowing 4 10 times

Barbell standing rowing 3 8 times

Three heads

action Number of groups Number of iterations

Dumbbell three-head stretch 3 10 times

Barbell prone posture 3 10 times

Standing barbell push 3 10 times

Similarly, when doing back training, the two heads are auxiliary muscle groups. Considering that the second head may be fatigued, the fitness master will arrange the third head after the back exercise.

Friday

leg

action Number of groups Number of iterations

Squat 4 10 times

Dumbbell lunge 3 6 times on one side

Hard move 3 10 times

Dumbbell heel lift 5 12,12,10,8,8

If you still have enough energy after training, you can actually arrange another 2~3 abdominal training exercises. Or separate the second and third heads, and exercise with the shoulders for another day (that is, 4 times a week).

 

Then the menu can look like this:

action Number of groups Number of iterations

Dumbbell shoulder press 4 8 times

Dumbbell forward lift 4 10 times

Lean over asuka 4 10 times

Barbell double curl 5 10 times

Dumbbell three-head stretch 5 10 times

In principle, the training menu is full of variability. You have several ways to squat alone. In addition to weight adjustment and different training purposes, the menu is flexible and can be adjusted at any time.

Finally, the fitness guru has a special reminder: There are many actions in the menu that need to be matched with a retraining chair. If everyone has a "skinny" wallet, it is indeed suitable to invest in one. Your movements can change more and be safer!