His height 187cm, weight 85kg and small belly indicate that his body fat is not low. In addition, it shows that it is best to exercise the whole body muscle group, and you can strengthen training for a certain part, but not only for a certain muscle group, because the recovery time of fitness muscle group after exercise is 48-72 hours. Make a gym fitness plan for yourself, as follows:
Strength training:
The first week: rest on chest, back, legs and shoulders.
The following week: Rest your shoulders, back, legs, chest and shoulders.
Monica: breasts+three heads
Warm-up, 4 sets of wide hand pull-ups: 10 x 4
1- barbell bench press, 5 sets: 12, 12,10,8,6.
2- Up-sloping barbell bench press, 4 sets: 12,10,8,6.
3- Dumbbell bench press, 4 sets: 12,10,8,6
4- narrow hand (shoulder width) bench press, 4 sets: 12, 10, 10, 10.
5- One-handed steel cable clip chest, 4 sets: 15, 12, 10, 10.
Santou
6- 4-piece set of parallel bars bending and stretching: 10 x 4
7- Cable downward, 4 sets: 10, 8, 8, 6
Tuesday: Come back
1 wide set of 4 pull-ups: 12 x 4
2- 4-piece set with narrow pull-ups: 12 x 4
3- One-handed dumbbell rowing set of 4: 12,10,8,6
4- One-handed pull-down+T-bar rowing, Super Group: 12,10,8,8.
5- One-handed rowing set of 4: 12,10,8,6
6- Backhand Pull-ups+Barbell Rowing, Super Group:10,8,8,6
7- Barbell hard drawing 4-piece set:10,8,8,6
Wednesday: Legs
1- prone leg flexion and extension 4 groups: 12,10,8,6.
3 sets of leg flexion and extension standers: 12,10,8.
Sitting posture 3 Leg flexion and extension 4 groups: 12, 12, 6, 6
4- 4 sets inside the instrument: 12,10,8,6.
5- 4 sets outside the instrument: 12, 10, 8, 6.
6- Musical kick set of 4: 12,10,8,6
7- Four groups of instrument squats or free squats: 12,10,8,6.
4 sets of 8-leg elevators: 12,10,8,6.
shank
9 legs and 4 sets of seats: 12, 10,10,8.
Thu: shoulder+two heads
1- dumbbell side lift set of 5: 15x3, 10x2
4-piece set of double dumbbell presser: 12, 10, 8, 6.
3- One-handed dumbbell side lift 4-piece set: 10,10,8,8
4- 4-piece set of barbell neck push-ups: 12,10,8,8
5- Leaning on the cable, 4 sets of triangular birds: 12, 10, 8, 8
6- Four groups of birds in the triangle behind the musical instrument: 12, 10, 8, 8.
7- Three-piece set of triangle bird dumbbells after bending: 15x3
8- barbell lift before discus+flat lift, super group 5 groups:
12+ 10, 12+ 10, 12+ 10,8+ 10,8+ 10
9- Barbell Shrugging Set of 4: 12,10,8,6
Ertou
10- barbell bending set of 4: 12, 10,8,6
1 1- One-handed dumbbell bending set of 4:10,8,6,6
Fri: rest
Sat: repeat chest+three heads
Sun: Rest.
Fat reduction plan:
Running to lose weight: 40-60 minutes, 8-9km speed, swimming is also ok. Twice a week. There is no need to lose fat without a small belly.
Recipe:
I won't repeat the recipes here, such as how many grams to eat when eating. These are recipes used by professional bodybuilders.
Morning: Be sure to eat enough in the morning, and the staple food is casual. Drink a glass of milk (Weiwei soybean milk is recommended) or soybean milk, 2-3 eggs, one yolk, and others only eat egg white.
Noon: You can make your own staple food at noon, but if you want to eat meat, try to eat more than 250g of meat every day.
Half an hour before exercise: a piece of bread and a banana.
Half an hour to 90 minutes after fitness: 35g protein powder, one cup, only three eggs and egg whites.
Dinner: customized.
Half an hour before going to bed: 2-3 eggs, one yolk, and the rest is only egg white. In addition, eat a piece of banana oatmeal bread.
If you don't exercise today, everything will remain basically the same. You don't need to drink protein powder, and you can eat two fewer eggs.
For fitness, try to sleep before 1 1, and 10: 30 is the best.
Persistence is the key to fitness. I wish you early success.
I hope my answer is helpful to you ~ ~ Please adopt it in time ~ ~ Ask me if you don't understand ~ ~ Hehe.
This kind of plan can only be realized in the gym. If you exercise at home, you can't achieve the best results by moving less.