It takes 48-72 hours for muscles to recover after training, so you must not covet training, which will easily lead to training fatigue and muscle decomposition. According to your needs, you should train pectoralis major, triceps, triceps and deltoid.
This is a training plan for you:
Monday:
chest
1) Smith (movable barbell) flat bench press
Group 1: 22RM
Group 3: 15RM
Group 4: 12RM
Group 5: 8- 12RM
Group 6: 8- 12RM
2) Tilt the dumbbell upward and bench press.
Number and quantity of groups are the same as above.
3) Flat dumbbell flying birds
Number and quantity of groups are the same as above.
Thoracic muscle training should be comprehensive, so as to shape a broad, plate-shaped pectoral muscle; In addition, the RM specified for you can effectively increase muscle area and strength level.
Santou
1) short-distance grip and push
2) supine barbell arm flexion and extension
3) Flexion and extension of the back arm of dumbbell neck when sitting.
4) Rope drop (if you can train in the gym)/weight-bearing sit-ups (at home)
The weight shall not be less than 20RM, and the weight of each movement shall be increased by 4-5 groups, and the maximum weight shall not exceed 6RM. This can effectively increase muscle volume.
Tuesday:
triangular
1) Sitting dumbbell push-ups
2) The dumbbells are lifted horizontally first, and then alternately.
3) Dumbbells bend over birds
4) Sit on the dumbbell and lift sideways
Each movement has 4-5 groups, and the weight of each group should be increased, and the maximum weight should not exceed 6RM.
The development of shoulder determines the weight of bench press to some extent, and shoulder is the joint connecting body and arm. The front bundle of deltoid muscle participates in the muscle group of bench press, but the uncoordinated development of shoulder muscles (front, middle and rear three bundles) has a great influence on body shape, so it is necessary to practice the shoulder system.
Ertou
1) barbell bending
2) Standing dumbbells alternately bend and lift.
3) Sit on dumbbells and bend
4) concentrated bending
Each movement has 4-5 groups, and the weight of each group should be increased, and the maximum weight should not exceed 6RM.
The first movement of the two heads needs barbell, which can increase the weight, so it can increase the circumference most effectively. Pay attention to peak contraction in dumbbell training to avoid body inertia. When bending alternately, we should pay attention to making the long head and short head at both ends coordinate and stimulate them in turn.
Wednesday: rest
Friday: chest, three heads
Saturday: shoulders and head
Sunday: rest
Two day cycle
In addition, when doing chest exercises, the rest time between groups should be controlled within 2:30-3:00min; Practice other parts for 30-60 seconds.
Pay more attention to protein and coarse fiber plants. Without adequate intake of protein, training is almost futile. Eat more meat, eggs, beans and milk, and drink protein powder (muscle-building products) if possible. Protein powder has a very significant effect on muscle growth.