I have been working out for six years. This is my mature fitness plan. The main method is differentiated training, aiming at long blocks. After half a year's practice, this plan has achieved good results, especially strengthening the strength of chest muscles, because this is the goal of almost every bodybuilder for your key reference.

Monday

Chest muscles: barbell bench press 4* 10

Upward barbell bench press 3* 12

Supine bird 4* 12

Deltoid muscle: barbell pressure 4*8

Side lift 4* 10

Upright rowing 3* 10

Abdominal muscle sit-ups 5*25

Tuesday

Back muscle weight drop 4* 10

Bend over and row 4* 10

Hard drawing 3* 12

Dorsal flexor deltoid 4* 10

Abdominal muscle sit-ups 5*25

Wednesday

Quadriceps Squat 4* 10

Leg bending 4* 12

Heel lift in sitting position 4* 12

Rest on Thursday

Friday is the same as Monday

Saturday and Tuesday

Rest on Sunday

Description: abdominal muscles are practiced at least four times a week, and aerobic exercise is used to practice, that is, multiple groups of times.

After a plan is used for a period of time, the muscles will gradually adapt, and then make appropriate adjustments, such as adding actions and adjusting the order, which should be kept in mind, but it is not necessary to completely change the big outline.

Rest is very important. You must have a good rest.

In addition, nutrition should also keep up, and usually eat more high-protein foods, such as eggs, milk, meat and so on.

I wish you a strong body as soon as possible.