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week0

Thursday, December 20, 2022

Shoulder training(30min)

• Dumbbell press:
  • 4-12 weight: 2-8.5kg
• Front neck barbell press
  • 4-12 weight: 2-7kg
• Back neck barbell press
  • 4-12 weight: 2-7kg
• Dumbbell Front Raise
  • 4-8 weight: 2-6kg

Firday, December 21, 2022

Arm training(Biceps triceps)(45min)

• Dumbbell curl:
  • 4-12 weight: 8.5kg
• One hand dumbbell curl:
  • 4-12 weight: 6kg
• barbell curl
  • 4-8 weight: 14kg
• Sitting reverse flexion and extension
  • 4-12
• Supine barbell arm flexion and extension
  • 4-12 weight: 14kg
• Sitting dumbbell arm flexion and extension
  • 4-12 weight: 8.5kg
• Narrow grip push
  • 4-12 weight: 14kg

week1

Monday, December 24, 2022

Chest training(45min)

• Bench press:
  • 4-15 weight: 17kg
• Incline Bench Press
  • 4-12 weight: 17kg
• Dumbbell Press:
  • 4-12 weight: 7.5kg
• Incline dumbbell press
  • 4-12 weight: 7.5kg

Tuesday, December 25, 2022

back training(min)

• Single arm dumbbell rowing:
  • 4-15 weight:7.5kg
• Pull up:
  • 3-5
• Barbell Rows
  • 4-12 weight:23kg
• bent-over row
  • 4-12 weight: 14kg

Thursday, December 27, 2022

Shoulder training(45min)

• Seated Overhead Dumbbell Press:
  • 4-12 weight: 14kg
• Front neck Seated Overhead Barbell Press
  • 4-10 weight: 17kg
• Back neck Seated Overhead Barbell Press
  • 4-10 weight: 17kg
• Dumbbell Front Raise
  • 4-8 weight: 2-6kg
• Upright Row
  • 4-10 weight: 17kg

Firday, December 28, 2022

Arm training(Biceps triceps)(45min)

• Dumbbell curl:
  • 4-12 weight: 11kg
• One hand dumbbell curl:
  • 4-12 weight: 6kg
• barbell curl
  • 4-8 weight: 12kg
• barbell curl
  • 4-8 weight: 8kg
• Sitting reverse flexion and extension
  • 4-12
• Supine barbell arm flexion and extension
  • 4-12 weight: 11kg
• Sitting dumbbell arm flexion and extension
  • 4-12 weight: 8.5kg
• Narrow grip push
  • 4-12 weight: 24kg
• Plank
  • 2*1 min

Sunday, December 30, 2022

Leg training(20min)

• Squats:
  • 4-8 weight: 24kg

week2

Monday, December 31, 2022

Chest training(60min)

• Dumbbell Press:
  • 4-12 weight: 7.5kg
• Bench press:
  • 10-weight: 44kg
  • 8 -weight: 44kg
  • 5 -weight: 44kg
  • 4 -weight: 44kg
  • 8 -weight: 30kg
• Incline Bench Press
  • 4-10 weight: 23kg
• push-up 5 freq