Open the gymnastical elementary course that gives you to tra

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Want the person of experienced fitness, should want to train the principle that give priority to with the foundation above all.

It is the proposal that we train a plan to offer to yours below.

The first day of plan

Bosom: Flat lies 　 of the 　 that push 　 6 groups every groups 8- - 10

　 of 　 of 　 of Fu ground straighten one's back 4 groups every groups 10- - 20

Double tribute arm bends the 　 that extend 　 4 groups every groups 8- - 10

　 of 　 of bosom of butterfly machine clip 4 groups every groups 8- - 10 (as auxiliary)

Back: Pull-up 　 　 　 4 groups every groups 6- - 8

Fall before bosom of flesh back broadness pull 6 groups every groups 10- - 12

Abdominal: 　 of sit-ups 　 　 4 groups every groups 20

Lie on one's back 　 of 　 of the 　 that lift a leg 4 groups every groups 20

Plan the following day

Humeral ministry: Erect go up 　 of the 　 that lift 　 6 groups every groups 8- - 10

Sit 　 4-6 group is started on type dumbbell every groups 8- - 10

Dumbbell side makes the same score the 　 that lift 　 4 groups every groups of 12-15 second

Brachial ministry: Erect barbell turn starts 　 4-6 group every groups of 10-12 second

Group of 4-6 of 　 of 　 of Qu Shen of the arm after the neck every groups 10- - 12

Leg ministry: Crouch group of 6-8 of 　 of 　 of 　 　 　 greatly every groups of 8-12 second

　 of 　 of 　 of 　 of the 　 that lift heel 6 groups every groups of 12-15 second

The 3rd day of plan: With the first day

The 4th day of plan: With the following day