I suggest practicing biceps brachii 1 month, and then practicing chest muscles. Start with a barbell stick with 40 kg bench press, and then work slowly and steadily. Pay attention to laying a good foundation. Poor foundation, easy to shoulder injury. When bench press 100 kg, you can practice 20 groups of triceps brachii and biceps brachii alone. Each group 12 times, each group 10 times, each group 15 times, each group 18 times, each group 18 times, each group 12 times. You practice three kinds a day and exchange exercises with me. You can also plan your exercise like this 1: Cardiopulmonary function training plan: (The improvement of cardiopulmonary function is very beneficial to muscle gain) 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 and warm-up 10 minutes B. Stretching target muscles (static stretching) First leg and abdomen training: leg training is beneficial to the whole body muscles, sitting posture, leg lifting, 4 groups, X10-2 Smith Squat, 4 groups, X. 438+02 Sit-ups 4 groups x 15-20 Sit-ups 4 groups x 15-20 times (practicing abdominal oblique movements) Hanging legs 4 groups x 15-20 times Second chest and shoulder training: press the barbell on your back 4 groups x10-/. Up-sloping dumbbell flying birds 4 groups x 10- 12 times sitting posture push 4 groups x 10- 12 times standing dumbbell side lift 4 groups x 10- 12 times third back training Roman chair standing: 4 groups x/kloc-0. 2 wide pull-ups 4 times x 10- 12 times leg bending 4 times x 10- 10 times front neck pull-down 4 times x 10- 12 times fourth training sitting posture dumbbells alternately bend 4 groups x/kloc. 5438+02 times, press the rope, 4 times, x 1 0/2 times, flexion and extension of one-arm dumbbell neck and back arm, 4 times, x10-0/2 times, rest between groups1minute. Take a break of 3-5 minutes between the two movements, and do it once a week according to your physical condition, with a cycle of ten days and a half months. I hope this exercise can help you, make you stronger in the process of playing basketball and have obvious advantages in confrontation! I don't know much about technology, but sports are our hobby and occupation.