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Fitness program

Huweirun2010-04-18 04:10:32 +0000 #1
my 20 years old Height: 180cm Weight: 70kg body looks and feels good, but the clothes off him almost do not see any muscle. Feel the flesh of my stomach more, the recent changes to health under the body. Mainly want to change is the upper body, the torso looks a little more solid. Which big brother to little brother want to staff a reasonable exercise program and eating arrangements. Big brother little brother to a place once again say thank you!
adhere to adhere to dream2010-04-18 04:18:42 +0000 #2
1: cardio training program: (heart and lung function improve muscle is very favorable)

2-3 times per week, 30-60 minutes each time heart rate control (220 - your Age) x80% so

2: Strength Training Plan Reference


B. 10 minutes jogging warm-up stretch target muscle (static stretch)

the first day of leg abdominal training: leg muscle training is conducive to body length

seated leg press 4 groups x10-12 times

Smith squat Group 4 x10-12 times

hamstring group held four times

x10-12 sit-ups four groups x15-20 times

ramp sit-ups x15-4 group Swing 20

sit-ups x15-20 times 4 groups (exercise abdominal oblique muscle movements)

hanging leg raise Group 4 x15-20 th

the third day of training in thoracic shoulder:

Lying barbell Group 4 x10-elect

12 supine dumbbell elected Group 4 on x10-12 times

4 groups inclined dumbbell elect

on x10-12 times the birds inclined dumbbell Group 4 x10-12 times

seated dumbbell birds Group 4 x10-12 times

seated dumbbell choose 4 groups x10-12 times

Standing dumbbell birds x10-12 times Group 4

Standing Dumbbell Lateral Raise 4 groups x10-12 times

Roman chair the fifth day of training to come forward to back: 4 groups x10-12 times

T-type Rod Boat Group 4 x10-12 times

wide-grip chin-up Group 4 x10-12 times

dead lift with bent knees in Group 4 x10-10 times

neck down Group 4 x10-12 times

seventh day of the two and 3 Training

seated alternate dumbbell curl Group 4 x10-12 times

one-arm dumbbell neck flexion and extension arm of Group 4 x10-12 times

EZ bar barbell curl Group 4 x10-12 times under the pressure of the rope

x10-4 group 12
jxph0860762010-04-18 04:45:08 +0000 #3
bubble fitness, adequate rest, to add protein.

Recommended to ask people you know, specific issues and problems.



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