The Big Muscle Training program comprehensively trains big muscle groups

We do some movements by using the corresponding part of the muscles. Our body is divided into large muscle groups and small muscle groups, and the large muscle group refers to the muscle group of the body. These muscle groups tend to be more important, such as the legs, chest and back. So today we will introduce the big muscle group one week training plan, everyone go and have a look!

Work large muscle groups several times a week
Same muscle once a week.
Large muscle groups including chest, back, legs, the same muscle is generally practiced once a week, the muscle exercise process is the process of destroying muscle fibers, after which rest and nutritional supplements are needed to recover in order to grow muscles, and large muscle groups such as thighs and back training should get enough rest, usually a muscle fitness veteran at least 3 days to practice once, It is best for beginners to practice a muscle area once a week.

Monday
Chest, triceps, abdomen

Chest:
Barbell bench press 3/ set 12/ reps

Dumbbell birds 3/ group 12/ times

Push-ups 3/ set 12/ reps

Triceps:
Supine 3/ set 12/ times

Dumbbell neck back bend arms 3/ set 12/ times

Belly:
Sit-ups 3/ sets 20/ reps

Supine leg lift 3/ set 20/ times

Wednesday
Back, biceps, abdomen

Back:
Pull-ups 3/ set 8/ reps

Neck front pull down 3/ group 12/ times

Dumbbell row 3/ sets 12/ times

Biceps:
Dumbbell bends 3/ set 12/ times

Inclined plate bends 3/ group 12/ times

Belly:
Sit-ups 3/ sets 20/ reps

Supine leg lift 3/ set 20/ times

Friday
Legs, shoulders, abdomen

Legs:
Barbell squats 3/ set 12/ reps

Dumbbell calf raises 3/ set 20/ times

Shoulders:
Dumbbell sitting push 3/ set 12/ times

Neck push 3/ set 12/ reps

Dumbbell side lift 3/ set 12/ times

Belly:
Sit-ups 3/ sets 20/ reps

Supine leg lift 3/ set 20/ times