I suggest you try to sleep before 22 or 23 o'clock every day, and pay attention to safety.
7-8 hours of sleep.
Reference: I suggest you train 4-5 times a week, with 50-70 points each time.
The clock is warmed up for 10 minutes before each training, and then the target muscles are stretched (static
State stretching)
The first leg and abdominal training day: (High-intensity leg training is beneficial to the whole body muscle growth)
Squat for 3 groups, x8- 10 times.
Leg lifts in sitting position for 3 groups of x8- 10 times (the number refers to the number of times you can barely finish).
Leg flexion and extension 3 groups x 10- 12 times.
Leg curl 3 groups x 10- 12 times.
Four groups of sit-ups x 15-20 times.
Four groups of supine leg lifts x 15-20 times.
The third day of chest and shoulder training:
Press the horizontal barbell for 3 groups of x8- 12 times.
Tilt the dumbbell upward and press 3 groups of x8- 12 times.
Tilt dumbbell bird upward for 3 groups of x8- 12 times.
Sit on the dumbbell and press 3 groups of x 10- 12 times.
Standing dumbbell side lift 3 groups x 10- 12 times.
Bend over three groups of birds x 10- 12 times.
Day 5 Back Training Day
Three groups of wide-grip pull-ups were pulled up by x8- 12 times.
Leg bending and hard drawing are three groups of x8- 10 times.
Bow and arrow barbell rowing 3 groups x8- 10 times
There are 3 groups of 8-12 times in the front of the neck.
Row with the seat for 3 groups of x8- 12 times.
Day seven II. Three-head training day
Sit on dumbbells and bend alternately for 3 groups of x8- 12 times.
E-Z bar barbell is bent for 3 groups of x8- 12 times.
Press the rope for 3 groups x8- 12 times.
One-arm dumbbell neck and back arm flexed and stretched for 3 groups of x8- 12 times.
(60-90 seconds rest between groups) (90- 120 seconds rest between two movements)
(The above is for reference only, and you should adjust it according to your own situation during training. )
Diet plan (reference):
Breakfast at 8: 00, 250ml skim milk, proper amount of vegetables and fruits, 3 slices of bread and 3 egg whites.
Extra food 10: 00, a banana.
Lunch 12: 00, staple food 250g, meat 100g, vegetables 150g (preferably raw or oil-free), and appropriate amount of fruit.
Rice 15: 00, juice, 2 pieces of bread, 20-30g protein powder.
Dinner 18: 00, staple food 200g, meat 100g, vegetables 150g, and appropriate amount of fruit.
Health food: coarse grain boiled potatoes, corn oatmeal, apples, oranges, peaches and aromatic juices, various vegetables, beans, milk, yogurt, chicken breast, lean beef, fish and eggs (excluding yolk).