Tips: Suitable for restorative exercises for professional fitness trainers.
Day 1: Chest, three heads
action
Number of groups
times
Record
Incline press
6
6.6.6.10.12.12
bench press
6
6.6.6.10.12.12
downhill fly
4
12
Chest cross clamp
4
12
Close grip bench press
5
6.6.10.12.12
supine arm extension
5
6.6.10.12.12
Dumbbell neck arm extension
5
6.6.10.12.12
Aerobic 45 minutes
Crunch
2
exhausted
reverse crunch
2
exhausted
goat stand up
3
exhausted
Plank
2
exhausted
side support
2
exhausted
prone stretch
2
exhausted
Day 3: Legs, calves, abdomen
Squat
5
6.6.10.12.12
leg press
5
6.6.10.12.12
deadlift
5
6.6.10.12.12
Leg flexion and extension
2
12
leg curl
2
12
Crunch
2
15
reverse crunch
2
15
seated twist
2
30
goat stand up
4
exhausted
Plank
2
exhausted
side support
2
exhausted
prone stretch
2
exhausted
leg press heel raise
2
12
Seated Dumbbell Heel Raises
2
12