A detailed fitness plan includes not only training, but also diet, sleep and physical indicators, which is very complicated. Give you a simple training plan: divide the main muscle groups of the body into six parts, train one part every day for seven days, with a cycle of six days, and take a day off in the middle. Dumbbell-based training, dumbbells had better choose detachable dumbbells, and increase the weight of dumbbells with the increase of strength to ensure high-intensity stimulation of muscles. The weight of dumbbells should be 10 movements in each group. Rest within the group should not exceed one minute, and rest between groups should not exceed two minutes.

1. Shoulder training: 4 groups of dumbbell lifts (each group 10 times, the same below), 4 groups of dumbbell side lifts, 4 groups of dumbbell front lifts and 4 groups of dumbbell bending side lifts. It mainly trains deltoid muscle (anterior, middle and posterior three bundles) and lateral muscle.

2. Training of pectoralis major: find a bench to do 8 groups of dumbbell bench presses, 4 groups of dumbbell birds, 6 groups of parallel bars arm flexion and extension, or replace the main training of pectoralis major and triceps brachii with 10 group of push-ups.

3. Back training: 6 groups of dumbbell single-arm rowing, 8 groups of horizontal bar pull-ups (4 groups of forehand and backhand), mainly training latissimus dorsi.

4. Arm training: 8 groups of dumbbells are bent upright with one arm, 4 groups of dumbbells are supported with one arm and 6 groups of dumbbells are flexed and stretched with the back of the neck, mainly training biceps brachii, triceps brachii and forearm muscles.

5. Leg training: dumbbell squat 10 group. Leapfrog 6 group.

6, aerobic training: treadmill training or running, swimming will do, this is your own master. Time control in more than half an hour.

As for the arm strength stick, it mainly trains the toe of deltoid muscle, forearm muscle, triceps brachii and the upper part of pectoralis major. It is a comprehensive training equipment, but its effect is average, so it can be used to warm up.

The above specific action essentials can be found in Baidu, so I won't introduce them in detail here. In addition, pay attention to rest more and eat more foods rich in protein, such as beef. I wish you a strong body as soon as possible, hehe, especially in summer, it's cool to go out.