Target: 80KG. The 80 kg tall man looks strong and healthy, without edema. With a goal, he has direction and motivation.

Plan: 1, time. half a year

2. Training plan. Practice every other day.

3. Practice sequence. The first two months: the first day, pectoralis major and triceps brachii. The next day, the back and biceps brachii. On the third day, shoulders and legs. You can practice your abdomen every time. Last four months: the first day, pectoralis major. The next day, latissimus dorsi. On the third day, shoulders. The fourth day, the arm. The fifth day, legs. You can practice your legs once in two rounds.

4, training movements. Each part should do at least three movements, and each movement should be formally organized into at least six groups of X8- 12 times.

Note: 1, aerobic exercise should not exceed 20 minutes, because you don't need to lose weight, and equipment exercise can also reduce your abdomen. A lot of oxygen will lose muscles.

2. Pay attention to diet and rest, eat more high-protein foods and stay up late.

3. The first two months are the adaptation period and the basic period. It is the foundation to correctly master the basic usage of the equipment. You can look up information, find a coach and watch videos, but it should be practical. Without a solid foundation, everything is in vain.

4. Be sure to learn more than six training movements in each part, and change the movements flexibly from time to time to maintain the overall stimulation of muscles.

5. The so-called 6 groups of X8- 12 times simply means that you can never do 15 times at this weight, but you can easily do it more than 6 times, which is the best weight for muscle training. The last group can try to hit heavy objects 3-4 times to improve their strength. Of course, safety comes first.

If you can carry out my plan, your goal can be achieved.

If you have any questions, just ask!

Wish you success!