一、所练肌肉的顺序：腿→腰→腹→三角肌（肩）→背阔肌（背）→胸→手臂（注：训练前先热身各部位，以防关节韧带受伤）。
二、训练表：
周一、三、五：腿，腰，腹，肩
周二、四、六：背，胸，手臂，腹
周日：休息
三、训练视图：

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 1.腿部：
                         A.深蹲                                         B.深蹲
  

                   C.弓步蹲                                              D.弓步蹲  
 

                                                  E.侧弓步
                            
                     

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 2.腰部：
                 A.单杠屈膝上举                                   B.双杠屈膝上举
 

                      C.直腿硬拉                                     D.直腿硬拉
  

                       E.左右屈体                                  F.俯身左右转体
 

                     G.颈后直腿硬拉                                          H.滑动
 

                        I.仰卧两头起                                      J.仰卧腿举
 

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3.腹部：
              A.仰卧对角交替收膝                        B.仰卧交替脚跟接触
  

                    C.侧屈身                                               D.仰卧
 

                                              E.坐姿腿屈伸

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4.肩部
                     A.侧平举                                               B.坐姿侧平举
 

                    C.直立屈臂                                            D.前平举
 

                   E.坐姿推举                                    F.坐姿颈后推举
  

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5.背部:
                       A.单臂划船                                          B.俯身划船
 
 

                       C.杠铃划船                                            D.硬拉
 

                      E.绕肩                                         F.引体向上(V型手柄)
 

                     G.引体向上(背后)                              H.引体向上(反握)
  

                   I.引体向上(宽握)                                 J.引体向上(窄握)
  

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6.胸部：
                     A.标准俯卧撑                                 B.等肩宽俯卧撑
 

                     C.高架腿俯卧撑                                  D.飞鸟

                         E.画圆                                                F.屈臂推
 

                       G.卧推                                   H.仰卧颈后屈臂伸
 

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7.手臂：
①.肱二头肌
                        A.弯举                                           B.交替弯举
 
     
                         C.仰卧弯举                                   D.坐姿单臂弯举
 
                 
                                             E.杠铃弯举
                        

②.肱三头肌
                    A.俯身单臂屈伸                           B.颈后单臂屈伸
 

                       C.仰卧垂直屈伸                                      D.仰姿负重反屈伸
 

                                             E.坐姿俯身臂屈伸
                        

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       以上的54个训练动作是经过本人按照肌肉刺激最大程度精心挑选的，在精不在于多。祝大家早日成功！！！