Tip: Suitable for junior reference.
Monday, training areas: middle chest muscles, triceps brachii.
Barbell bench press 3×10RM
Dumbbell fly 3×10
Chest clamp 3×10
Butterfly chest 3×10
Heavy hammer presses down 3×10
Dumbbell bent over arm extension 3×10
Wednesday, training areas: latissimus dorsi, biceps.
Heavy hammer seated pull-down 3×10
Seated rowing 3×10
Standing dumbbell bent over row 3×10
Standing barbell curl 3×10
Seated dumbbell curl 3×10
Friday, training areas: deltoid, abdominal muscles.
Barbell seated press 3×10
Dumbbell front raise 3×10
Dumbbell lateral raise 3×10
Dumbbell bent over side raise 3×10
Sit-ups 1×25
The Goat Stands Up 1×25
Saturday, training area: legs.
Squat 3×10
Leg press 3×10
Sitting leg flexion and extension 3×10
Prone leg curl 3×10
Heel raise 3×10
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