Fitness for many years, for various reasons, practice is actually very general, from my ideal goal there is a big gap, how to say it, innate factors, fitness knowledge, effort and persistence level, diet, sleep, injuries and other circumstances, have a great impact on me.
Here is a share of my week fitness plan.
Monday, exercise pectoral muscles.
Action 1, upper incline barbell bench press, because my upper pectoral muscles are weak, so first exercise upper pectoral muscles, usually using the upper incline bench press rack, recently has been using the smith rack to do the upper incline bench press.
Action 2, flat bench press, exercise the entire pectoral muscles, usually using the flat barbell bench press rack, recently the same often use the smith rack to do the bench press.
Action 3, butterfly machine clip chest, exercise the entire pectoral muscles or upper pectoral muscles at the same time, focusing on the exercise of the outer edge of the pectoral muscles and the middle seam.
Action 4, dumbbell upper incline bench press, exercise the upper pectoral muscles.
Action 5, fixed apparatus pushing chest, focusing on the exercise of the entire pectoral muscles or lower pectoral muscles.
Action 6, gantry clamp chest, focusing on the exercise of the lower pectoral muscles and the outer edge of the pectoral muscles.
Because in the stage of increasing the thickness of the pectoral muscles, so pushing the chest class action is slightly more, if the side weight repair type, can be appropriate to do more clamping chest class action. Sometimes adjust one or two of the movements, such as dumbbell flying bird, barbell kneeling support push and other movements.
Tuesday, exercise the latissimus dorsi and upper back small muscle groups.
Action 1, pull-ups; action 2, barbell dip row; action 3, high pull-down; action 4, seated row; action 5, fixed apparatus high pull-down; action 6, gantry straight arm press.
Time permitting, will use the gantry, elastic band, dumbbells to do l-shaped external rotation exercise back upper back small muscle groups.
Exercise will also use dumbbell dip rowing, t-bar rowing and other movements instead of the above. The principle is to alternate the exercise between two types of movements: Elbow inversion and elbow back extension.
Wednesday, exercise legs, mainly exercise thighs.
Action 1, barbell squat; action 2, seated leg curl; action 3, prone leg curl; action 4 and 5, seated leg pinch and hip abduction; action 6, barbell arrow walk; action 7, seated leg curl.
There are more leg exercise movements, and time is tight, so sometimes you have to reduce some movements. You can also use inverted stirrups instead of seated leg curls to exercise the quadriceps, and hard pulls instead of exercising the hamstrings.
Sometimes also use the smith rack to do kneeling squats to exercise the gluteal muscles.
Thursday, exercise triceps mainly, oblique exercise square muscle as a supplement, because my upper trapezius is more developed, mainly exercise the lower trapezius.
Action 1, barbell narrow bench press; action 2, standing barbell arm flexion; action 3, rope press; action 4, forehand straight bar press, action 5, prone straight bar arm flexion, action 6, prone barbell or dumbbell shrug.
Sometimes also use dumbbells to do standing arm flexion, use the gantry to do dip arm flexion and other movements to exercise the triceps, and use the seated rower to do shrugs to exercise the lower and middle trapezius.
On friday, exercise biceps position, exercise erector spinae muscle as a supplement.
Action 1, dumbbell arm curl; action 2, barbell arm curl; action 3, dumbbell or barbell hammer lift; action 4, gantry overhead arm curl; action 5, barbell dip arm curl; action 6, barbell hard pull.
Sometimes also use the gantry or priest bench to do arm curls, and sometimes use the roman bench to do goat jerk when exercising the erector spinae, depending on the time of exercise.
Saturday, exercise deltoid and forearm muscle groups, exercise deltoid position, exercise forearm muscle groups as a supplement.
Action 1, smith rack seated push-ups or dumbbell front planks; action 2, dumbbell side planks; action 3, barbell upright row; action 4, butterfly machine reverse flybys, action 5, rope face pull or dumbbell dive flybys; action 6, barbell forehand arm curls; action 7, barbell backhand arm curls.
There are more movements to exercise the deltoids, and these are the movements that i do regularly.
The triceps femoris and tibialis anterior muscles are usually found in stitches, 1-2 times a week, mainly to exercise the triceps femoris.
Sundays off.
Before each workout, jogging 1 km, dynamic stretching muscles, moving joints, equipment warm-up before starting formal exercise. Exercise the rectus abdominis on mondays, wednesdays and fridays, the internal and external obliques on tuesdays, thursdays and saturdays, and the transverse abdominis on other days. After the apparatus exercise, static stretching muscles and moving joints, and then jogging for 10-20 minutes to end the exercise.
Moderate intensity cardio should be scheduled 1-3 times a week for about 30 minutes each time, but for me, time is so tight that i hardly ever schedule cardio specifically. This is one of the reasons why my body fat percentage is higher now, and where my workouts fall short.
The triceps can also be exercised with the obliques, and the biceps can be exercised with the erector spinae.
If you feel discomfort in a particular joint or muscle, the next day and the third day you can not exercise the muscles involved in that joint. For example, if you feel pain in the shoulder joint when exercising the pectoral muscles, it is not appropriate to exercise the latissimus dorsi and deltoid muscles on the second and third day, you can exercise the legs, biceps or triceps.
In short, everyone should develop a suitable exercise plan for themselves, and to focus on. For women, more focus on hip exercise, in the exercise leg can reduce the exercise quadriceps action, increase the weight hip thrust and other exercise hip action.