Seeking a full body muscle training program

Bodybuilding theory uses RM to indicate the highest number of repetitions that can be done continuously for a given load. For example, if a practitioner can only lift a weight 5 times in a row, that weight is 5RM. a beginner can set the weight of the dumbbells to a level of 8 to 12RM, and do about 8 to 12 reps per 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 4 groups

dumbbell flyes 4 groups

push-ups 4 groups (number 20 to 30)

Biceps: dumbbell one-arm curls 6 groups

bent raises 6 groups

Legs: squats 6 groups

arrow squats 4 groups

heel raises 6 groups

triceps Dumbbell overhead arm extension 4 sets

Narrow push-ups 4 sets

Dumbbell behind-the-neck arm extension 4 sets

Back: wide and narrow pull-ups 4 sets each (try to do more than 10)

Dumbbell rowing 4 sets

Shoulders: push-ups 4 sets

Front squats 4 sets

Side squats 4 sets

Triceps: dead lifts 4 sets

Shoulders: leg lifts 4 sets

Shoulder presses 4 sets

Presses: leg lifts 4 sets

Side presses 4 sets

Triceps: leg lifts 6 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 to exercise chest and biceps, the second day to exercise legs and triceps, the third day to exercise back and shoulders, and the fourth day to rest. Practice four days a cycle.