Fast muscle building and high-intensity exercise program This is a relatively effective fitness and muscle building program for newcomers, and it will receive satisfactory results after 3 months.

The time interval between the following groups is 1 minute. Change the action every 3 minutes.

Day 1: Triceps brachii

Warm up first. Jog for 5- 10 minutes. Small weight flat barbell bench press 30

Action 1: flat barbell bench press, 4-6 groups 8- 12.

The second action: tilt the barbell upward and press it horizontally, with 4-6 groups of 8- 12 each.

The third action: flat dumbbell bench press, 4-6 groups of 8- 12 in each group.

The fourth action: tilt the dumbbell upward and press it horizontally, with 4-6 groups of 8- 12 in each group.

The fifth action: lift chest dumbbells (light weight) horizontally, 4-6 groups, 30 in each group (do this action when the weight of barbell bench press exceeds 60 kg).

Rest for about 10 minutes.

The sixth movement: flat barbell narrow grip, 4-6 groups of 8- 12 each.

The seventh action: the arm flexes and stretches in the reverse grip, with 8- 12 in each of the 4-6 groups.

The eighth action: bend over and stretch your arms. Each group has 4-6 groups of 8- 12.

Day 2: Back muscles, biceps

Warm up first. Jog for 5- 10 minutes. A few static wide chests and a few back pulls.

Action 1: pull-ups, 4-6 groups, each group until it can't move.

The second action: rowing in a sitting position, 4-6 groups, 8- 12 in each group.

The third action: rowing and standing, 4-6 groups, 8- 12 in each group.

The fourth measure: hard pulling, 4-6 groups, 8- 12 in each group.

The fifth action: Bend over the birds, 4-6 groups, 20 birds in each group.

Rest 10 minute

The sixth movement: 2 barbell bends, 4-6 groups, 8- 12 in each group.

The seventh measure: 2 dumbbell bends, 4-6 groups, 8- 12 in each group.

The eighth measure: concentrate on bending, 4-6 groups, 8- 12 in each group.

Day 3: deltoid, leg

Warm up first. Jog for 5- 10 minutes. Small weight side lift 30.

Action 1: standing barbell lift, 4-6 groups, 8- 12 in each group.

The second action: sit in dumbbell lift, 4-6 groups, 8- 12 in each group.

The third action: lift dumbbells horizontally in front, 4-6 groups, each with 8- 12.

The fourth movement: dumbbell side lift, 4-6 groups, 8- 12 in each group.

Take a break for 20 minutes.

After the above three days are completed, take a day off and then start from the first day. That is to say, practice for 3 days and rest 1 day.

Every action must be completed in a very standard way to be effective, and it is impossible to make it clear in words and pictures. When you get to the gym, ask people and coaches around you to help you correct your movements.

Pay attention to diet and eat more egg whites and milk. Eat protein powder if you can.

Pay attention to rest, be sure to sleep well, and don't exercise vigorously when you don't practice.

After 3 months, you will be surprised to find that your body shape is different from that of the people on the street!