I began to study fitness and put it into training, and made a fitness plan that suits me. Slowly, I began to see changes in my body, and my muscles were increasing.
At first, I had to set aside time to go to the gym, but I soon got used to it and found that I couldn't live without it.
In the gym 1 year, every day is full and my thoughts are clear. I always look forward to the next training day without training.
At first, I simply learned some fitness knowledge, but I soon found that it was far from enough. I met a bigger challenge during the fitness platform period.
Fortunately, I was selected into a private fitness studio, trained with them every day and began to learn from them.
It is very necessary to find a fitness partner. Everyone can discuss and supervise each other together, and it is easy to form a fitness atmosphere.
Eat 6 meals a day, combined with vitamins, Hawkins muscle powder, creatine and other supplements.
Fitness and muscle training program
Day 1: pectoralis major/triceps brachii
Dumbbell bench press 4 groups 8 times (RM)
The barbell pushes up and down 3 groups for 8 times.
Push chest with instruments, 8 times in 3 groups.
12 push-ups 3 groups.
Narrow distance bench press 4 groups 8 times.
Rope pull down 3 groups, 8 times in total.
Dumbbell flexion and extension arm 3 groups 12 times.
Day 2: quadriceps femoris/calf muscles
Barbell squats 4 groups 8 times.
Lift 3 groups of instrument legs, 8 times in total.
Barbell lunge squat 3 groups 8 times.
Leg bending 2 groups 8 times.
Do posture rubbing for 2 groups 15 times.
Day 3: Rest
Day 4: Back/Biceps
Leg bending and hard pulling in 4 groups, 10 times.
Three groups of pull-ups 13 times.
Dumbbell rowing 4 groups 8 times
Barbell rowing 2 groups 8 times
Barbell bending 3 groups 8 times.
Dumbbell bending 4 groups 10 times.
Day 5: Shoulder/abdominal muscles
Position dumbbell press 4 groups for 8 times.
Dumbbell side lift 3 groups 8 times.
Arnold dumbbells recommend 3 groups of 8 times.
Leg lifting in supine position in 3 groups (10 times)
Abdominal roll 3 groups 10 times
Dumbbell lateral flexion 3 groups 8 times.
Day 6: Rest
Day 7: 20 minutes of high-intensity intermittent aerobic exercise.
Fitness and muscle building plan-set a goal and then accomplish it. Success is not simple, it takes time, effort and more sweat. Record the data of all stages of your body and attach photos, and you will find yourself making continuous progress.