I have been a fitness instructor for 8 years. The most scientific exercise method is to do aerobic exercise first, and then exercise on the equipment after a while. In the early stage of sports, the most important thing is to find a good coach or experienced friend to guide, avoid injury and ensure accurate movements. Moreover, in the early stage of weight-bearing training, it is not appropriate to challenge heavy weight, otherwise the injury will be difficult to recover, and attention should be paid to protecting the knee joint and shoulder joint. From the post, I can't understand your current physical condition, such as your chest circumference and upper arm circumference, so any responsible reply will not blindly make a training plan for you, because even if there is a plan, it is not made for you. As important as exercise is rest and diet after exercise. Rest is easy to understand. As long as you don't often stay up late and let your trained muscle tissue get enough rest, you can make your muscles grow rapidly. In terms of diet, please eat more foods with high protein content after training, such as fish, beef and beans. Vegetables and fruit carbohydrates are just right. For bodybuilders, the most taboo food is high in salt and fat, so we just need to pay more attention to these two aspects. Finally, I will give you a link to learn the basic skills of some fitness programs. /dfbjyq I believe this blog will be of great help to you. Finally, I wish you success! Talk more when you are free! By the way, I will also make a fitness and muscle building plan for you. I hope you can be satisfied: 1: Cardiopulmonary function training plan: (The improvement of cardiopulmonary function is very beneficial to muscle exercise) 2-3 times a week. Keep your heart rate at (220- your age) for 30-60 minutes at a time. X80% or so 2: Strength training plan reference A. Jogging warm-up 10 minutes B. Stretching target muscles (static stretching) The first day of calf training: leg training is beneficial to the whole body muscles, sitting posture, leg lifting, 4 groups, X10-2 Smith Squat, 4 groups, X12 Smith Squat. -12 sit-ups 4 groups x 15-20 sit-ups 4 groups x 15-20 times (practicing abdominal oblique movements) Lifting legs 4 groups x 15-20 times On the third day, chest and shoulder training: press 4 groups x/kloc-0 on the supine barbell. 5438+02 times Up-sloping Dumbbell Birds 4 groups x 10- 12 times Sitting posture recommended 4 groups x 10- 12 times Standing dumbbell side lift 4 groups x 10- 12 times Fifth day back training Roman chair standing: 38+00- 12 wide pull-ups, 4 groups of x 10- 12 stiff leg bends, 4 groups of x 10- 10 front neck pull-downs, and 4 groups of x10-/kl. On the seventh day, the dumbbells of double-headed and three-headed training postures alternate. Four groups of barbell lifts x 10- 12 times, four groups of x 1 0-0/2 times, one-arm dumbbell neck and back arm flexion and extension four groups of x 10- 12 times, rest between groups1minute. Take a break for 3-5 minutes between two movements.