Day 1 pectoral and triceps muscles

The next day, back muscles and biceps.

Thigh on the third day

Day 4 Shoulder

For chest muscles, do more barbell and dumbbell exercises, with pulley as the auxiliary, barbell as bench press, dumbbell as flying bird, then pulley clamp chest (butterfly stroke), and then do parallel bars arm flexion and extension (excessive action of chest muscles and triceps brachii exercise). Doing triceps brachii exercises after chest muscle training has the most obvious effect, because triceps brachii will be tired after chest muscle training, and the tired small muscle group has the best effect under weight-bearing training. Triceps is the flexion and extension of the head and back arm, and the rope is pulled down.

The next day, the back muscles were mainly dumbbell rowing, pull-ups, barbells pulling hard and straight arms pulling down. Biceps is the arm flexion and extension, supporting the arm flexion and extension.

On the third day, the thighs squat, lift their legs and bend their legs on their stomachs.

On the fourth day, the shoulders are mainly deltoid muscles, lifting, side lifting, and prone upper body to do side lifting.

Do four of the above actions, with the weight of each group 10.

At the same time, we should pay attention to diet, help muscle growth and control fat.

It is suggested that you eat less high-fat foods and eat some foods containing carbohydrates after exercise to ensure the calories needed for muscle recovery. If the energy is insufficient, the muscles will always be tired, and the slow recovery will affect the next exercise. Then eat more protein, the growth of pectoral muscles can not be separated from protein, and enough protein can ensure the growth of muscles. You should also pay attention to vitamins, such as vitamin B group.

In short, it is a low-fat, medium-carbohydrate, high-protein diet. It is not easy to gain weight, but it will help muscle growth.