Practice three points and make up seven points! Usually, you must keep up with the nutrition and take enough protein (milk, protein, beef, etc.). ). If you are thin, you should add meals at ordinary times. You can eat six meals a day, namely: breakfast, breakfast, lunch, lunch, dinner and snack.

Fitness gloves are essential, and the hands are covered with cocoons, which will not look good.

The following is the plan template, and you can adjust the operation appropriately.

Monday: chest, triceps brachii, abdomen

Chest: barbell bench press 3/ group 12/ dumbbell flying bird 3/ group 12/ push-ups 3/ group 12/ triceps brachii 3/ group 12/ dumbbell neck flexion arm 3/ group 12/ under weight.

Wednesday: Back, biceps brachii, abdomen

Back: Pull-ups 3/ Group 8/ Front Neck Pull-Down 3/ Group 12/ Sitting Stroke 3/ Group 12/ Biceps: Barbell Bending 3/ Group 12/ Oblique Bending 3/ Group 12/ Dumbbell Forehand Bending 3/ Group 65.

Friday: legs, shoulders, abdomen

Legs: barbell squat 3/ group 12/ bend and bend legs 3/ group 12/ sit and lift legs 3/ group 12/ shoulder: dumbbell sitting pressure 3/ group 12/ barbell neck pressure 3/ group12.

One of them should pay attention to exhaustion, that is, the last one is basically impossible to do.

You can ask questions

Hope to adopt, thank you!