1. Treadmill jogging to warm up 10 minutes. 2. Stretcher stretching. 3. Practice instruments four times a week. Squat on the first day of leg training 10- 15RM sitting and leg lifting 10- 15RM leg flexion and extension 12-655RM. Take 12- 15RM on the second day, the second day's chest, and Shonlde's chest and shoulders to train the horizontal barbell pressure of 8- 12RM, the upward inclined dumbbell pressure of 8- 12RM, the upward inclined dumbbell flying bird 8- 12RM, and the sitting posture equipment clamps the chest/kloc-. 2RM Standing Dumbbell Side Lift 8-65438 Rowing 8- 12RM Third day Back-to-Back Training One Day Wide Grip Pull-ups 8- 12RM Bowing Barbell Rowing 8- 12RM Neck Pull-Down 8- 12RM Seating Rowing 8- 12RM Dumbbell Birds Arm-to-arm training for one day, the sitting dumbbell bends alternately for 8- 12RM (times), 3-4 groups for each movement, and 8- 12 for each group.) Rest between groups for 60-90 seconds. Take a 90- 150 second break between exercises. 4. Aerobic exercise cardio-pulmonary training, high heart rate, running for 20 minutes after instrument exercise twice a week, and multifunctional exerciser. 5. Relax and stretch the men's muscle-building diet plan (refer to). Vegetables and fruits: a cup of oatmeal or three slices of whole wheat bread, four eggs (two whole eggs and two proteins) with meals 10:00, two pieces of bread and a cup of orange juice with meals 12:00, staple food 150g, red meat, 200g, vegetables, 200g, fruits with meals, 65438+. 200ml milk training 16:00, dinner 18:00, staple food 100g, white meat 200g, vegetables 200g, proper amount of fruit: high protein, low fat, sufficient carbohydrates. Appropriate amount of vitamins and minerals, drink plenty of water. Put some bananas or bread and orange juice in the bag to replenish energy in time. Keeping your head warm in winter is good for growing muscles and keeping calories. The nutritional value of a potato and an egg is equivalent to four eggs. Pay attention to warm-up and stretching. Body-building food: coarse grain boiled potatoes, corn oatmeal, apples, oranges, peaches and banana juice, various vegetables, soybean milk, yogurt, chicken breast, lean beef, fish and eggs (excluding yolk).