1 first of all, make it clear that it is unrealistic to expect to build beautiful muscles in three months.

Of course, three months can make you better than before.

Secondly, the detailed exercise plan should be arranged according to your personal situation. Look at your fat content and muscle content first, whether you need to lose fat or gain muscle (some gyms have testing equipment). Different needs have different exercise methods. In addition, it is also important that you can guarantee to go to the gym a few days a week. There are five days to exercise, five days to plan and three days to exercise. Don't go to the gym for less than three days, the effect is very poor.

I personally like to divide the gym exercise into four parts: strength exercise, aerobic exercise, waist and abdomen exercise and stretching exercise.

Strength training can practice one part every day, but not twice in the same part within 48 hours (it can be divided into chest, back, shoulders, two heads and three heads and legs); Aerobic exercise is guaranteed 2-3 times a week; Waist and abdomen can be practiced every day, or you can rest for a day or two a week. Stretching must be done after every exercise.

According to the above principles, you can adjust your exercise method.