Give you some advice (train 6 days a week, take a day off, and train some muscles every day 1- 1.5 hours. Because you just started exercising, you should let your muscles have more rest time to avoid physical discomfort, physical exhaustion and other bad situations. You may feel muscle pain at first, so don't be afraid. As long as you don't strain your muscles for a week, it will be enough for you to recover muscle pain. The muscles have been awakened, and you can take one day out of the three-day training in about 2-3 months and train the muscles in two parts a day. After a period of exercise, you can come back and train for six days a week, and deeply stimulate your muscles one part a day to avoid continuous muscle training.

Monday, chest

Push-ups, flat bench press, upward inclined bench press, downward inclined bench press, bent arm parallel bars, flat dumbbell bench press and flying birds, etc.

Action, you can check the training action online for details. Remember that'1action, 2 speed, 3 weight' is always the first action, so you must standardize, choose some actions that you can do and are easy to do, train, don't be greedy and avoid hurting yourself. Health is the most important thing. Without healthy exercise, it is meaningless, and hurting yourself is not worth the loss.

Tuesday, come back

Take action, search the Internet for things that suit you, and do pull-ups. It doesn't matter if you can't do one at first. Try to keep pulling until you can't move, pick some devices that can adjust your weight, gradually gain weight and strength, and you will be able to do pull-ups soon.

Wednesday, shoulder

Thursday, arm

Friday, legs

Saturday, aerobic training

Rest on Sunday

Abdominal muscles should be done every day, not for quantity, but for quality. It is enough for abdominal muscle training to have a rest every 24 hours. Abdominal muscles are different from other muscle groups and should be stimulated every day. Remember, the action standard is good, and the quality should not be exhausted. ) stick to March and you will see the effect, but I hope you can stick to it for a long time.

You can ask questions if you have any questions.

Pure hand tour, hope to adopt.

I wish you health ~