It mainly requires you to do some heavy compound movements.

Of course, the width can't be ignored.

first-day cover

Barbell bench press 4 groups * 8-12 times.

Push the chest with instruments for 4*8- 12 times.

Bird 3* 15-20 times

Sit-ups 4* tired

The next day, biceps brachii and back.

T-bar neck pull down 4*8- 12 times.

Barbell rowing 4*8- 10 times

Rowing with equipment for 3* 12 times.

Barbell bending 5* 10 times

Dumbbells are bent alternately for 3* 12 times.

On the third day, triceps brachii

Push the barbell 5*8- 12 times before the neck.

Press the dumbbell 4* 12 times.

Side lift 3* 15 times

Supine arm flexion and extension 4* 10 times.

Press the T-bar 4* 12 times.

The fourth day trip

Squat 4*8- 10 times

Squat 4* 15-20 times.

Lift your heels 4* Exhausted

Rest on the fifth day

Rest on the sixth day

Repeat the first day on the seventh day

Six-day cycle, focusing on diet.

Eat a lot of carbohydrates in protein before and after training and before going to bed.

The diet structure should also be like this to ensure adequate sleep.

Finally, it is your persistence.