Men's muscle exercise plan will focus on the main parts of the body, such as arms, shoulders, chest, back, abdomen, thighs and calves. Each part is wrapped by its own corresponding muscle. The muscles to be exercised in the next month are as follows: 1. Arms-biceps brachii and triceps brachii 2. Shoulder-anterior fasciocutaneous muscle, middle fasciocutaneous muscle 3. Thoracic-upper side of pectoralis major, middle side 4. Latissimus dorsi and trapezius. Abdomen-upper abdomen and lower abdomen 6. Thigh. . Day 1: First warm up 10 minutes. You can choose to ride a stationary bike or walk on the treadmill for 8 minutes. Then, you will do three stretching exercises on the chest, back and legs to be trained, 15 seconds, to make the muscles fully active. 1. Flat barbell bench press group 2, each group 15 times, rest between groups 1 minute. 2. Barbell Squat Group 2, each group 12- 15 times, rest between groups 1 minute. 3. The instrument sitting posture is pulled down to 2 groups, each group. The rest between groups is 1 min. 4. Sit-ups, abdomen, each group 12- 15 times. Rest between groups 1 min or more is all the weight-bearing exercises to be done in the first training class. Pay attention to stretching the target muscles during a one-minute break between groups, and adjust your breathing at the same time to get ready for the next group's exercise as soon as possible. The first movement trains the muscles in the middle of pectoralis major, and the second movement trains the quadriceps femoris in the leg. The instrument can be effectively trained to the outside of latissimus dorsi by sitting down, and finally the abdomen lying on the back can be trained to the abdomen close to the chest. All the exercises are finished in 20 to 30 minutes. Finally, do 10 minutes of light aerobic training to end the first class training. The second day: the third day of rest: the same warm-up starts from 10 minutes, and then stretches the arms and calves to prepare for the next training. 1. Two groups of barbells lift each group 12- 15 times, and rest between groups 1 minute. 2. The two groups sit on dumbbells and press their shoulders 12- 15 times each, and rest between groups 1 minute. 3. Two groups of supine arm flexion and extension. The rest between groups is 1 min. 4. Leg lifting in group 2 12- 15 times, rest between groups 1 min. 5. The sit-ups in group 2 were 12- 15 times, and the rest between groups was 1 minute. Barbell bending is the basic action of biceps brachii training, so it must be done correctly. Sitting on dumbbells and pressing shoulders is the most common training action in training middle bundle of shoulders. The supine arm flexion and extension can effectively stimulate the triceps brachii on the arm, and calf lifting is one of the most effective actions in training calves. The same 20-30 minutes to complete. Finally, the course ends with 10 minutes of light aerobic training. So far, all the muscles to be practiced in the first month have been practiced. Delayed pain will appear to some extent after training, and the symptoms will disappear automatically in the next 2-4 days. Day 4: Rest Day 5: The third class in the first week is different from the first two classes which focus on weight training. In the third class, lower-intensity aerobic training will replace weight-bearing training, and its training intensity will gradually increase with the deepening of training. 1. Aerobic training: You can choose your favorite aerobic equipment to practice for 20 to 30 minutes. After aerobic exercise, you can take a short rest for 5 minutes, and then proceed to the next abdominal muscle training. 2. Sit-ups and belly rolls. Each group 12- 15 times, rest between groups 1 minute. The fifth day of the course is over, followed by two days of rest and adjustment. During the break, you can recall all the movements you have trained this week and prepare for the next exercise. Day 6: Rest Day 7: Rest