Prepare for 5-10 minutes before training, such as jogging, dynamic stretching, etc. During the training, rest between the same movements is 30-60 seconds, and between the different movements is 1-2 minutes.
The full training program consists of 6 movements, first practicing the chest muscles and then training the biceps, as follows:
Supine dumbbell push chest
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4 groups: 12/10/8/8RM respectively
2. Sitting posture push chest
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4 groups: 12/10/8/8RM respectively
3. Sit back and hold the barbell push chest
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4 groups: 10/10/8/6RM respectively
4. Rope clip chest
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4 groups: 12/10/8/8RM respectively
5. Instrument sitting curl
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5 groups: 12/12/10/8/6RM respectively
6. Upright barbell curl
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4 groups: 10/10/8/8RM respectively
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