First of all, you should understand the principle of muscle growth.
I copied and pasted this principle seven or eight times in various answers to other fitness topics. Because this thing is not clear, most problems are out of the question.
In fact, muscles don't grow when you exercise. During exercise, your training will destroy muscle fibers, and protein supplemented at home will be used to supplement the damaged muscles. In the process of replenishment, the original muscle fiber will gradually become larger, so that in your next training, the muscle fiber can bear more weight. This is the basic principle of muscle growth.
So in fact, muscle growth is nothing more than three points, one is exercise, the other is diet, and the third is work and rest.
If a person does not exercise, the probability that she/he has strong muscles is 0%, unless he/she uses steroids, testosterone and other hormones. And a person who only exercises and doesn't supplement enough protein is unlikely to have many muscles.
Second, the fitness plan
Day 1: Chest muscles? Triceps brachii?
Warm up first? Jog for 5- 10 minutes.
Small weight flat barbell bench press 20?
Flat barbell bench press 5 groups? 8- 12 in each group?
Tilt the barbell upward and bench press 5 groups? 8- 12 in each group?
Flat dumbbell clip chest? 8- 12 in each group, totally 4 groups.
Parallel bars arm flexion and extension? Group four? 8- 12 in each group?
Rest 10 minutes?
Flat barbell with narrow grip? Group four? Each group is 8- 12.
Dumbbells bend over and stretch their arms? Group four? 8- 12 in each group?
Cable arm flexion and extension action? Group four? 8- 12 in each group?
Alternate action (3. Stand in the position of "V" and press 2. ? One-arm dumbbell flexion and extension in sitting position 1. Curved bar barbell arm flexion and extension)?
Abdominal muscles:? Until each group can't do it? Sitting posture, knee bending and leg lifting, 4 groups
Day 2: Back muscles, biceps brachii
Warm up first and jog for 5- 10 minutes.
10 times with bare hands and big breasts? Pull back by hand 10 times? Five groups of pull-ups, each group until it can't be done?
Four groups rowed with standing barbell with 8- 12 sitting posture apparatus, and four groups rowed with 8- 12?
Pulldown of instrument tensioner (light weight): 4 groups, 20 in each group.
Alternative actions (hard pull, one-arm dumbbell rowing, neck pull-down,)? Rest 10 minutes?
Barbell bending 5 groups, each group 8- 12? Dumbbell bending 5 groups? 8- 12 in each group?
Focus on bending five groups? 8- 12 in each group?
Alternative actions (sitting dumbbell alternately bending, wide barbell bending, leaning dumbbell bending upwards)?
Abdominal muscles:? Every group can't do it until it can't. Hanging leg lifts 4 groups.
Day 3: deltoid muscle of shoulder?
Warm up first and jog for 5- 10 minutes.
Small weight side lift 20 standing positions barbell lift 4-6 groups? 8- 12 in each group?
Take a dumbbell lift? Groups 4-6? 8- 12 in each group? Dumbbell side lift? Groups 4-6? 8- 12 in each group?
Bend over the bird? 4-6 groups, 20 shrugs in each group? The third group?
Alternative actions (wide neck holding back push, dumbbell lifting alternately, barbell lifting)?
Abdominal muscles: 4 groups of sit-ups? Kneeling, stretching, abdomen? Group four? Leg rest supine group 4
The fourth day? : leg muscles
Warm up first and jog for 5- 10 minutes.
Warm up the knee barbell and squat in front of the squat rack, making two groups of light weight, each group has 20 squats.
Then do two groups of 8- 10 times with proper weight, then increase the weight of two groups of 8- 10 times, and finally do two groups of exhaustion.
Leg flexion and extension? Four groups of dumbbell lunges, three groups are used to carve the upper thigh and add lines to the quadriceps femoris.
Select 3 abdominal muscles, 4 groups in each group.
-Attention.
Training should be practiced in cycles, and the second cycle uses the planned spare movements, and three months is a training cycle.
Every action must be completed in a very standard way to be effective. Eat more egg whites and milk. After 3 months, you will be surprised to find that your body shape is different from that of the people on the street.
I hope my answer can help you?