Total Body Training Program

Day 1：Chest & Biceps Chest Dumbbell Bench Press（Warm Up）：2Repeat ×10Reps，Rest 1min Dumbbell Bench Press：4Repeat ×8~12Reps，Rest 2min Dumbbell Incline Bench Press：3Repeat ×8~12Reps，Rest 2min Bench Press：3Repeat ×12~15Reps，Rest 2min Bench Press with Static Hold：2Repeat ×1min，Rest 1min Biceps Incline Dumbbell Biceps：4Repeat ×12~15Reps，Rest 1.5min Dumbbell Biceps Curl：4Repeat ×8~10Reps，Rest 2min Dumbbell Biceps with Static Hold：4Repet ×20Reps,hold 5s/5Reps, Rest 1.5min Day2：Hip & Leg Goblet Squat（Warm Up）：2Repeat ×10Reps，Rest 1min Goblet Squat：4Repeat ×8~12Reps，Rest 2min Dumbbell Split Squat：3Repeat ×8~12Reps，Rest 1min