Tilt dumbbell press upward 8- 12RM

Tilt up dumbbell bird 8- 12RM

Sitting on dumbbells, the neck and back arms flex 8- 12RM.

Wednesday: back+two heads

Bow dumbbell rowing 8- 12RM

Dumbbell bend 8- 12RM

Friday: Shoulder+Abdomen

Sitting dumbbell press 8- 12RM (each) X3 Group.

Standing dumbbell side lift 8- 12RM

Lift 8- 12RM horizontally before standing.

Stand upright and lift 8- 12RM horizontally.

Rowing with an upright dumbbell 8- 12RM

Sit-ups 15-20 minutes

Leg lifting 15-20RM

Dietary plan for male muscle gain (reference)

Breakfast at 8:00, 250ml yogurt or milk, proper amount of vegetables and fruits, one cup of oatmeal or three whole wheat flour buns, and four eggs (two whole eggs and two proteins).

Extra food 10:00, two pieces of bread and a glass of orange juice.

Lunch 12:00, staple food 150g, red meat 200g, vegetables 200g, and appropriate amount of fruit.

Rice 14:30, two egg whites, a banana, 200ml milk.

Training 16:00,

Dinner 18:00, staple food 100g, white meat 200g, vegetables 200g, and appropriate amount of fruit.

Note: High protein, low fat and rich in carbohydrates. Appropriate amount of vitamins and minerals, drink more.

Water. Put some bananas or bread and orange juice in the bag to replenish energy in time.

Bodybuilding food: coarse grains boiled potatoes, corn oatmeal, apples, oranges, peaches and banana juice, as well as various vegetables.

Vegetables, beans, milk, yogurt, chicken breast, lean beef, fish and eggs (yolk removed)

Rest: Try to fall asleep before 22 o'clock and ensure 7-8 hours of sleep!