Total body muscle building program

Whole body muscle training is to exercise most of the muscles in the body during fitness training.

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The benefits of full-body muscle training have always been underestimated, why? Just think about it, life is forcing you. Sometimes because of work, family, love, and friends, you can only go to the gym 2-3 times a week, or even less, but when you will The training is divided into different muscle parts. It may take you 4-5 days to train the muscles of the whole body at once, which means that a certain group of muscles may not be trained at all in a week! Therefore, the advantages of whole-body muscle training are in the busy city Life is bright again, and some fitness people have begun to use this kind of training! (For more plans, follow: Muscle Net public WeChat: jirou5)

George Eiferman advocate of total body muscle training

I believe that most readers do not know this master, but he is a veteran in the fitness industry! After joining the army in World War II, he won the Mr. America bodybuilding competition in 1948, and even won the bodybuilding title in 1962. The Oscar-winning Mr. Universe bodybuilding competition. In addition to being a bodybuilder, he is also an actor, stuntman and fitness coach. Elvis Presley and Stallone have all received his guidance.

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George Eiferman has always been a strong supporter of full-body muscle training. The following is one of his favorite action combinations, which can be trained three times a week and is suitable for beginners and intermediate fitness enthusiasts:

Three exercises per group

barbell-hack-squats

Barbell back squat 3 groups, 7-10 times each group

 

Dumbbell-Incline-Bench-Press

Dumbbell bench press 3 groups, 7-10 times each group

 

incline_dumbbell_fly

Dumbbell fly 3 groups, 7-10 times each group

 

Side-Lateral-Raise

Dumbbell lateral raise 3 groups, 7-10 times each group

 

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Alternating dumbbell press 3 groups 7-10 times each

 

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Dumbbell rowing 3 groups 7-10 times each group

 

Wide-Grip-Standing-Barbell-Curl

Barbell curls 3 groups, 7-10 times each group

 

concentration curl

Dumbbell concentration curls, 3 groups, 7-10 times each group

 

Seated_Palm-Down_Barbell_Wrist_Curl

Close the barbell and do wrist rolls, 3 groups, 7-10 times each group

 

Dumbbell_Side_Bend1

Dumbbell lateral flexion and extension 3 groups, 7-10 times each group

 

crunches1

3 groups of sit-ups, failure in each group