The plan is divided into a three-day cycle, because it is primary training, so there is no need for differentiation training; In addition, if you don't know the name of the action, you can directly search in Baidu pictures or videos.
The first day (recommended course):
Barbell bench press 15+ standing dumbbell bench press 15+ supine arm flexion and extension 20 is a cycle, and four cycles are made; Rest for 30 seconds between each cycle action, and rest between cycles 1 minute.
Jump rope for 20~30 minutes after completion.
The second day (weightlifting class):
Pull-ups 10 (pay attention to the wide forehand grip and don't shake your body to borrow money). If the strength is insufficient, you can do a wide grip pull-down 15+ straight leg barbell hard pull 15+ barbell double lift 15 as a cycle, the same four cycles, the rest interval is the same as the first day.
Run for 30 to 40 minutes after finishing.
Day 3 (leg and abdominal exercises):
Barbell Squat 15+ leg flexion and extension 15+ static support 1 min is one cycle, with four cycles, and the rest is the same as above.
There was no aerobic training on the third day.
This cycle lasts for 3 days, and you can rest 1~2 days between cycles.
You need to master the weight yourself. The weight of each group 15 can help newcomers find the training feeling, understand the essentials of action, and also give consideration to muscle endurance training, so beginners will generally find a weight that can reach 15 times to practice, so don't be greedy!
I have a set of methods for reference on how to identify whether the action is standardized:
1: The body does not shake when doing the action.
2. In addition to practicing shoulder movements, other movements do not shrug and do not turn the wrist.
3. Observe the main muscle during exercise and feel it contracting.
In addition, we should pay attention to eat less and eat more meals, divide the three meals into 5~6 meals as far as possible, reduce the intake of fine carbohydrates (such as high-sugar foods), and increase the intake of meat and eggs, which will help to increase muscle and inhibit fat growth to the maximum extent.