Personal gym fitness plan for three exercises a week
Muscle Net Tips are suitable for reference and study by friends who have been exercising for more than half a year or more< /b>
Monday Chest, triceps, abdomen
Chest:Barbell sleeperPush< wbr> Dumbbell fly Push-ups< /span> Dumbbell Bench Press Stretcher chest
Triceps: Dumbbell dips Dumbbell neck arm extension Tensioner flex arm depression< /span> Narrow Grip Parallel Bar Dips Narrow push-ups
Abdomen:Sit-ups < /wbr> Lie on your back< /span> Roman chair leg lift< span lang="EN-US" style="font-size: 9pt" xml:lang="EN-US"> Air pedaling Lie on your back, bend your knees and rise from both ends Lie on your back with your legs straight < span style="font-size: 9pt; font-family: 宋体; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 宋体; mso- fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin">Crunches
Wednesday Back, biceps, abdomen
Back:Sitting pull-down Pull-ups TBar bent over rowing< /wbr> < wbr> < span style="font-size: 9pt; font-family: 宋体; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 宋体; mso- fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin">Single-arm dumbbell row Standing Straight Arm Pulldown Lie prone and rise from both ends
Biceps:Upright barbell curl Incline Barbell Dumbbell Curl Dumbbell concentration curl Dumbbell hammer curl Dumbbell alternating curls Reverse grip pull-ups
Abdomen:Sit-ups< wbr> Supine leg raise Roman chair leg lift Air pedaling Lie on your back, bend your knees and rise from both ends Lie on your back with straight legs raised from both ends Crunches
Friday Legs, shoulders, abdomen
Legs:Seated leg extensions Prone leg curl Barbell Squat Single-leg front squat Lunge Standing calf raise
Shoulders (deltoid):
Anterior deltoid:Barbell Attention Row Barbell front Recommendation Arnold recommendation Straight arm front raise (barbell or dumbbell)
Middle deltoid: Dumbbell lateral raises Seated Dumbbell Lateral Raise Dumbbell shoulder press< /span> Alternate sitting and pressing dumbbells
Rear deltoid: Standing side raise Prone lateral raise
Abdomen:Sit up Sit Lie on your back Roman chair leg lift< wbr> Air pedaling Lie on your back with your knees bent and stand up Lie on your back with straight legs raised from both ends< /wbr> Crunching
