The following plans are applicable to men over 17 years old:

Warm up for 10 minutes before doing the following exercises, and then you can run.

The number of each group is 8 to 12. When the weight is adjusted to 8 to 12, each group will consume once, and the rest will not exceed 1 minute.

The Quaker's name for Sunday

Chest: barbell bench press 6 groups

There are three groups of upper and lower inclined table presses.

Dumbbell flying bird 4 zu

Biceps biceps brachii: 6 groups of dumbbells bent with one arm.

Barbell bending 6 groups

abdominal muscle

the next day

Legs: Squat 6 groups.

Prone leg flexion 4 groups

Heel lift 6 groups

Triceps brachii: 4 groups of dumbbell flexion and extension.

Narrow distance push-ups 4 groups

Dumbbell neck and back arm flexion and extension 4 groups

abdominal muscle

the third day

Return: 6 groups of wide pull-ups (try to do more than 10)

Barbell bend over and row 4 groups

Sitting posture, neck pull-down (on gym equipment) 4 groups

Shoulder: 4 groups are recommended.

Qianpingju 4 zu

Side lift 4 group

Dumbbell shrug 4 group

abdominal muscle

Rest on the fourth day

Practice abdominal muscles after other actions.

Abdominal muscles: 6 groups of supine leg lifting.

Support the plate for a minute.

Abdominal muscle exhaustion in each group is still 15 to 25. The rest time of each group is 20 seconds to 30 seconds.

Practice abdominal muscles more than five times a week.

Is to practice the cycle of three days off.

Diet: Meat, fish, milk, beans and eggs are rich in protein, and protein is the most needed for muscle building; And eat more fruits and vegetables, eat less and eat more meals. It is absorbed right after exercise and eaten after 30 minutes. Preferably digestible, such as eggs and milk. If it is inconvenient to eat, you can use protein powder or muscle powder (thin people are more suitable to eat muscle powder to gain weight first).