How body muscles are made to look good

Bodybuilding theory uses RM to denote the highest number of repetitions that a given load can be done continuously. For example, if a practitioner can only lift a weight 5 times in a row, that weight is 5RM. a beginner can adjust the weight of the dumbbells to a level of 8 to 12RM, and do about 8 to 12 in each set. Rest no more than one minute after each set and no more than two minutes after each movement. Warm up for 10 minutes before doing the following exercise, you can trot.

Chest: dumbbell bench press, dumbbell bird, push-ups (4 groups each, push-ups do about 20);

Biceps: dumbbell one-armed curls, curls (6 groups each);

Legs: deep squats, arrow squats, heel raises (6 groups each);

Triceps: dumbbell bent-over arm extensions, narrow-distance push-ups, dumbbell behind-the-neck arm extensions (4 groups each);

Back: wide and narrow pull-ups (try to do more than 10), dumbbell rowing (4 sets);

Shoulders: push-ups, front planks, side planks (4 sets each);

Abdominal muscles: supine leg raises 4 sets.

Abs do to exhaustion or 15 to 25 per set. Rest time after each set is 20 to 30 seconds. Abs are practiced about 3 times a week. One day work on chest and biceps, the next day work on legs and triceps, the third day work on back and shoulders, and the fourth day rest. Practice four days a cycle.