Many beginners will focus on a certain muscle exercise, which is completely wrong and will only backfire. Of course, you can exercise a little more chest muscles, but you should also exercise other muscles.

The exercise of large muscle groups will promote the growth of whole body muscles. It is ok to take a day off after two days of exercise. This is my fitness plan for you. Please refer to:

Monday: chest and humerus. Chest: bench press 10 x four groups, upper inclined bench press 10 x four groups, lower inclined bench press 10 x three groups, dumbbell bird with chest 10 x two groups. Rope tension clamp box 15× three groups.

Brachial 3: one-handed neck flexion of sitting dumbbell 10 x group, two-handed neck flexion of lying barbell 10 x group, rope pressing 10 x group and pull-down 10 x group.

Tuesday: Back and elbow. Back: Pull down on the back of neck with T-bar 10 x four groups, pull down on the chest with T-bar 10 x four groups, row on a stretcher 10 x two groups, row with dumbbell with one hand 10 x two groups, and row with Smith bent over.

Arm 2: dumbbell bending 10 x three groups, grip bending 10 x three groups, low arm bending 10 x three groups, high arm bending 10 x three groups.

Thursday: Shoulders: sit on Smith barbell 65,438+00x in front of the neck, sit on barbell 65,438+00x in back of the neck, lift dumbbells 65,438+00x in three groups, tilt stretcher 65,438+00x in four groups and stand barbell 65,438+00x in three groups.

Trapezius: shrug and lift barbell 15 x four groups.

Friday: Legs: 65,438+00 in front of the weight-bearing squat body, 10 x 4 fitness machine legs, 65,438+00x4 riding the donkey with heels.

Plus Monday's chest exercise, repeat.

The above plan, abdominal muscles have been practicing. There are many exercises for abdominal muscles. There is an exercise plan for abdominal muscle tear on the internet, which is quite good. Go and learn.

I hope my answer is helpful to you ~ ~ Please adopt it in time ~ ~ Ask me if you don't understand ~ ~ Hehe.