There are a lot of friends who just got into contact with fitness and don’t know how to practice.

Not very familiar with the exercise methods of different parts.

A full body exercise guide for all stages of the partner

Weight selection can be lifted 8-12 times

4-5 groups per action, 12 times per group

30 seconds between actions

1 minute break between groups

Get!

Day 1: Pectoral Exercise

Upright push ups

(1 group warm-up)

(Smith) flat barbell bench press

(4 groups × 12 times)

Flat dumbbell bird

(4 groups × 12 times)

Upper slant barbell bench press

(4 groups × 12 times)

Rally chest

(4 groups × 12 times)

Parallel bar

(4 groups × 12 times)

Day 2: Shoulder (deltoid) exercise

Sitting posture

(4 groups × 12 times)

Standing posture barbell neck back

(4 groups × 12 times)

Sitting posture barbell neck front

(4 groups × 12 times)

Flat before dumbbell

(4 groups × 12 times)

Dumbbell side lift

(4 groups × 12 times)

Dumbbells leaning over the birds

(4 groups × 12 times)

Day 3: latissimus dorsi exercise

warm up

Bending over the barbell rowing

(4 groups × 12 times)

Pull-up

(4 groups × each group exhausted)

Sitting position boating

(4 groups × 12 times)

High drop

(4 groups × 12 times)

Barbell

(4 groups × 12 times)

Day 4: Leg exercise

Dumbbell squat

(4 groups × 12 times)

Barbell straight leg deadlift

(4 groups × 12 times)

Barbell

(4 groups × 12 times)

Instrument leg flexion and extension

(4 groups × 12 times)

Dumbbell step

(4 groups × 12 times)

Day 5: biceps exercise

Two heads

Dumbbell hammer

(4 groups × 12 times)

Supine dumbbells alternately curled up

(4 groups × 12 times)

Dumbbell concentrated curl

(4 groups × 12 times)

Triceps exercise

Three heads

Standing position tensioner rope pressing

(4 groups × 12 times)

Sitting position dumbbell

(4 groups × 12 times)

Bench weight

(4 groups × 12 times)

Day 6: Abdominal exercise

(4 groups × 25)

Day 7: Rest

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