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