Muscle Net Tips: This differentiated exercise plan is very detailed. For other differentiated training guidance, please visit: http://www.jirou.com/jihua/chu_zhongjijianshenjihua/20110411/3366.html
Suitable for intermediate bodybuilding hobby reference
Training plan one:
Monday
Part exercises, groups, times
Shoulder side raise 4--512--15
Barbell shoulder press 5 6--15
Leaning over the bird 315
Back wide grip pull down 510--15
Barbell Row 5 8--15
Deadlift 5 6--30
Dumbbell shrug 5 8--20
Tuesday
Chest Bench Press 5 6--15
Incline dumbbell bench press 5 8--12
Chest clamp 412--15
Brachial barbell curl 5 6--12
Dumbbell alternating curl 5 10--15
Dumbbell hammer curl 4 12--15
triceps press down 5 12--20
Barbell Supine ArmsQu Extension 5 10--15
Single-arm cervical arm flexion and extension 4 10--15
Wednesday
Thigh Squat 5--6 4--15
Leg press 510--15
Leg flexion and extension 4 15--25
Prone leg curl 5 12--20
Stiff-leg deadlift 5 15--25
Calf standing calf raise 4 15--20
Seated calf raise 4 15--20
Abs hanging leg raise 5 20--30
Lie on your back and bend 520
Cycle twice a week, with 6 days of training and 1 day of rest, using a pyramid-style weight-bearing training method.
Training Plan 2
The first day
Shoulders lateral raises, barbell shoulder presses, bent over flyes
Back barbell row, wide-grip pull-down, narrow-grip pull-down
The next day
Legs barbell squats, scissor squats, seated leg curls, straight-leg deadlifts
Abdomen
The third day
Chest Incline Barbell Press, Flat Dumbbell Press, Dumbbell Fly
Arm pulley curls, elbow presses, arm curls,
Supine arm extensions, hammer curls, dumbbell head and back arm extensions
Day 4
Shoulders lateral raises, barbell shoulder presses, bent over flyes
Back barbell row, wide-grip pull-down, narrow-grip pull-down
The fifth day
Legs barbell squats, scissor squats, seated leg curls, straight-leg deadlifts
Abdomen
Day Six
Chest Incline Barbell Press, Flat Dumbbell Press, Dumbbell Fly
Arm pulley curls, elbow presses, arm curls,
Supine arm flexion and extension, hammer curl, dumbbell head and back arm flexion and extension
Day 7 Rest
Meal Plan
10:00 Rice, beef: celery, tomatoes
14:30 Small noodles, chicken breasts, celery, protein powder
16:30 Small noodles, chicken breast, celery
19:00 Small noodles, chicken breast, celery, protein
21:30Rice, beef, celery, tomatoes
23:30 Protein powder, glutamine
