The article "Muscle Network Tips" does not mention specific construction plans. Instead, it provides bodybuilding guidance to beginners and intermediate enthusiasts. Use compound movements to boost the levels of "hormones" in your body.
Training purpose: "burn out" the glucose in the muscles; congest the muscle blood vessels to achieve a "burning sensation".
Here are some details you should know:
★Multiple times.
★The rhythm of movements should be fast and reduce the rest time between groups.
★Try to use non-destructive training movements, such as using pulleys or combination equipment instead of free weights (dumbbells and bells).
★Reduce the amplitude of training movements and increase the congestion of muscle blood vessels.
★Avoid unilateral limb rotation training.
★Eat a lot of carbohydrates after training--because any training will lower insulin levels in the body.
Back muscles:
Wide-grip pull-down 5-6×12-20
Seated Cable Rowing Machine 5-6×12-20
Chest muscles:
Incline bench press 4-6×12-20
Sitting position with breasted bird 4-6×12-20
Biceps femoris and calf muscles:
Prone leg curl 4-5×12-20
Seated leg curl 4-5×12-20
Rider Heel Raise 5-6×15-30
Quadriceps (select):
Leg press 5-6×15-25
Leg flexion and extension 5-6×15-25
Triangular muscle:
Dumbbell lateral raise 4-5×12-20
Neck press 3-5×12-20
Sitting position with chest folded behind the chest, bird 3-5×12-20
Arm*:
Cable curl 3-5×12-20
Tensioner pressure 3-5×12-20
Supine Cable Curl 3-5×15-25
Lower tensioner arm flexion and extension 3-5×15-25
*Biceps training and triceps training are performed alternately.
Through the above plan, you should realize the importance of "movement changes"! During training, you can change the training movements at will according to your own preferences, but the general direction cannot be changed - the multi-joint joint movements are multi-joint joint movements. movements, don’t look for a single-joint movement instead.
Bodybuilding enthusiasts with "muscle thirst", act quickly to release the "energy" - hormones in your body
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