If you want to make every muscle even, you should exercise every muscle.
Give you a plan!
In the first month, train 3-4 times a week. Training every other day. Adopt the whole body training method. At this stage, your goal is to be familiar with training movements and develop correct movement habits and rhythms. Stimulate the whole body muscles and improve metabolism.
At this stage, the actions I set for you are basically done on the combined equipment, which can effectively prevent you from being injured. Those dumbbells, barbells, bench presses and squats alone are unprotected, and it is easy to hurt you when you just enter the gym.
The daily training content is as follows, each group 15 times. Use a relatively light weight.
Chest and sitting posture 1 group,
Pull down the back rope neck forward 1 group.
Recommended sitting posture on shoulder combination instrument 1 group.
Three-headed rope standing posture drop-down, 1 group
2-head bending group on 2-head combination instrument 1
Hip lift and leg lift 1 group
1 group: the second leg bends in prone position.
Lift heel 1 group for sitting posture of leg combination instrument.
Abdominal muscle sit-ups 2 groups
For the above actions, rest between groups for 45- 1 minute.
In the second and third months, half-length differentiation training is adopted, aiming at comprehensively stimulating the muscles of the whole body, coordinating development and improving metabolism. The strength has increased.
There are two kinds of training, namely upper body training and lower body training. Only do 1 species a day, complete one body in two days, and take a day off.
Upper body training includes the following, each group 12 times.
Two groups of chest bench press,
Flat dumbbell bench press 2 groups
Back rope neck and front pull-down, 2 groups
Kneeling posture single arm dumbbell rowing 2 groups
Shoulder dumbbell neck compression 2 groups
Dumbbell side lift 2 groups
Brachial triceps rope pull-down 2 groups
Dumbbell hand and back arm flexion and extension 2 groups
The standing posture of biceps brachii barbell in two groups was bent.
Dumbbell sitting posture bending 2 groups
Lower body training includes
Smith machine squat 3 zu
Leg lifting 3 zu
Prone leg flexion group 2
Dumbbell lift heel 2 zu
Sit-ups 2 groups
The rest between groups is 1 min.
From the 4th to 6th month, differentiated muscle training was started, and only 1-2 muscles were exercised every day, including chest+biceps brachii 1 day, back+triceps brachii 1 day, shoulders+calves 1 day and thighs 1 day, every 4 days. In the fourth month, do 3 groups for each movement, and in the fifth to sixth month, do 4 groups for each movement with brackets. Each group 10 times.
Chest+biceps brachii training program,
Flat bench press dumbbell bench press up oblique bench press butterfly machine clamp chest
Barbell standing posture bending dumbbell sitting posture bending arm support bending (one-arm sitting posture bending)
Add triceps to your back and try to do pull-ups. How many pull-ups can you do in the first movement?
Then pull the neck forward. Barbell rowing, one-arm rowing, (hard pull)
The barbell bends and stretches on its back, pushes the house from the Smith machine, and pulls down the rope (the dumbbell arms of both hands bend and stretch behind its head).
Shoulder and calf training program.
The standing barbell pushes the dumbbell to the back of the neck, and Smith pushes the dumbbell to the back of the neck (bending over the bird, the barbell rowing upright)
Heel up. Stand up. Heel up.
The thigh and hip program.
Squat 6 groups lift legs, prone legs, bend over, sit, bend and stretch legs.
If you can carry out this plan well and pay attention to your diet, then if you don't want to become a professional bodybuilder, it is recommended not to eat protein powder. You should eat more foods containing protein, such as fish, lean meat, bean products and milk.