Monday (Monday)

Chest, triceps brachii, abdomen

Chest: barbell bench press 3/ group 12/ dumbbell bird 3/ group 12/ time.

Push-ups 3/group 12/time

Triceps brachii: sit-ups 3/ group 12/ dumbbell neck flexion 3/ group 12/ time.

Press down with a heavy hammer for 3 times/group 12 times.

Abdomen: sit-ups 3 times/group 20 times, leg lifts 3 times/group 20 times.

Sunday (Tuesday)

Back, biceps brachii, abdomen

Back: Pull-ups 3 times/group 8 times/pull-downs 3 times/group 12 times/time.

Row in a sitting position for 3 times/group 12 times.

Biceps biceps brachii: barbell bending 3/ group 12/ ramp bending 3/ group 12/ time.

Dumbbell forehand bend 3/ group 12/ time

Abdomen: sit-ups 3 times/group 20 times, leg lifts 3 times/group 20 times.

Wednesday (Wednesday)

Posterior abdomen

Sit down and hang the rod

Starting posture: Sit on the stool, straighten your hands up, with a wide grip, and hold the hanging stick directly (palm forward).

Action process: contract latissimus dorsi, and pull the hanging rod down as far as possible until it touches the neck, back, shoulders or chest. Then slowly relax the latissimus dorsi muscle and let the hanging rod shrink back to the height of the arm straight.

Breathing method: inhale when pulling down the hanging rod and exhale when releasing it.

Key points: Focus on controlling the contraction and relaxation of latissimus dorsi. If the sitting height is not suitable, you can do it standing or kneeling. If you just practice, pull-ups are not easy to do. Not recommended.

One week (Thursday)

Legs, shoulders, abdomen

Legs: barbell squat 3 times/group 12 times/leg flexion 3 times/group 12 times/group.

Leg lifting in sitting position 3/ group 12/ time

Shoulders: 3/ set of dumbbell sitting pressure 12/ barbell neck pressure 3/ set 12/ dumbbell side lift 3/ set 12/ time.

Abdomen: sit-ups 3 times/group 20 times, abdominal leg lifts 3 times/group 20 times.

In terms of diet, it is best to supplement protein whey before and after exercise, because its speed and absorption efficiency in blood are higher than any other protein, and it also provides amino acids, which makes exercise more effective.

Don't have too much fat in food, because it will slow down the absorption of protein and carbohydrates in your body.

Eat more beef or lean meat. Meat is rich in B vitamins, which contributes to muscle strength and growth. In addition, meat contains creatine, iron and zinc, especially protein. Beef or lean meat can make muscles get continuous protein supplement, which helps to keep amino acid nitrogen in blood and keep rising. You didn't describe it in detail, I can only list these. I don't understand. Are you asking?

I wish you a healthy body as soon as possible. Hope to adopt thank you.