What is the full body muscle training program?

Many people hope to have a set of planned exercises, but now many people find it difficult to have extra time to exercise due to work. It is good to take time to exercise, which can also get rid of work fatigue and strengthen the body. So is there a whole-body muscle training plan? In fact, we can give patients a good plan and hope it will be effective.

1 Warm up for about 10 minutes, enough to make your body sweat slightly.

Choose at will: skipping rope, running, climbing stairs, squatting and standing up, etc.

2. Strength Exercises

Day 1, target muscles: chest, movements: flat dumbbell fly 6 sets x 8, flat dumbbell bench press 5 sets x 8, push-ups: 6 sets x full strength

The next day, target muscles: back, movements: single-arm dumbbell rowing 7 sets x 8, bent-over dumbbell rowing 5 sets x 8, straight-leg deadlift: 6 sets x 8

Day 3, target muscles: shoulders, movements: dumbbell press 5 sets x 8, bent-over fly 5 sets x 8, single-arm dumbbell front raise: 5 sets x 8, upright rowing: 5 sets x 8

Day 4, target muscles: biceps and triceps, movements: dumbbell alternating curls 3 sets x 8, concentration curls 3 sets x 8, chest single-arm curls 3 sets x 8, narrow-grip bench presses 3 sets x 8, single-arm flexion and extension behind the neck 3 sets x 8, behind-the-back flexion and extension 2 sets x 8

Day 5, target muscles: legs, movements: 3 sets of scissor squats x 8, 4 sets of single-leg squats x 8, 2 sets of frog jumps x 30, 3 sets of high leg raises x 120, 3 sets of supine hip raises x 8

Day 6, target muscles: back, waist and abdomen, movements: pull-ups 2 sets x exhaustion, single-arm dumbbell rowing 3 sets x 8, bent-over dumbbell rowing 3 sets x 8, straight-leg deadlift 3 sets x 12, curl-ups 2 sets x exhaustion, waist rotation 2 sets x 40, side abdominal curling 2 sets x exhaustion, side bends 3 sets x 12

The above introduces a whole-body muscle training plan. If you exercise strictly according to such plans, you will definitely be able to achieve good training results. Therefore, for many people, proper physical exercise can enhance physical fitness and resist external diseases. Therefore, exercising according to the plan can be effective.