Monday: pectoralis major: barbell supine push dumbbell bench press (weight-bearing) upper chest: barbell supine push seam: dumbbell bird or butterfly sandwiched chest.

Tuesday: Back muscles: bend your legs and pull hard (load). Pull down the sitting posture and row the barbell and row the abdominal muscles: sit-ups and Roman chair leg lifts.

Wednesday: Shoulder adduction: dumbbell lifting forward, barbell pressing center beam: dumbbell lifting sideways, dumbbell pressing shoulder (load), adduction: upright, side lifting.

Thursday: rest

Friday: Arm 2: Barbell Bay lifts dumbbells and bends dumbbells alternately (each group is exhausted). Arm 3: Stretcher bends the arm and presses the back arm of the dumbbell neck to bend and stretch (load).

Saturday: quadriceps femoris: weight-bearing squat (weight-bearing) sitting posture, leg flexion and extension arrow, squat biceps femoris: prone leg bending abdominal muscles: sit-ups and Roman chairs to lift legs.

Sunday: rest

Second, the diet plan within one day:

After-exercise meal: within half an hour after exercise, 2.5 spoons of muscle-building powder (150-200ml water in a graduated cup) should be washed with warm water or cold water below 40 degrees, instead of boiled water, and a banana or bun should be served (the spoon can be turned over in the bucket). Finally, you can shake the cup evenly.

First meal: one cup 1.5 spoon of steamed bread or bread or noodle muscle-building powder at 7-8 o'clock (recommended) (just turn the spoon in the bucket)

The second meal: 10 A banana or an apple, an egg and milk.

The third meal: 12, the staple food is mainly rice or flour, about 200g meat is mainly lean meat, 150g vegetables, 150g fruits.

The fourth meal: 15, a piece of bread or corn on the cob, an egg and an orange.

The fifth meal: 18: 00 staple food 200g meat 200g vegetables 150g fruit.

The sixth meal: 2 1 a piece of bread or a steamed potato with milk.

Attention should be paid to data expansion in muscle building plan;

1, don't eat too much before exercise, but don't eat on an empty stomach. You can eat steamed stuffed buns, bananas and milk, and you can exercise for 40 minutes to an hour after meals.

2. Warm up with light weight 5 minutes before exercise, and move joints: heavy weight and low frequency. Remember: try to avoid aerobic exercise (such as running).

3, in the process of fitness, if there is chest tightness, breathing difficulties can't keep up with the original rhythm, to appropriately reduce the intensity and increase the depth of breathing, as soon as possible to overcome the inertia of internal organs.

4. Choose soft-soled shoes or sports shoes to wear sportswear when exercising.

5. Don't drink beer and smoke after fitness, at least once every half hour.

6. After the exercise, pay attention to stretching as a relaxing (small stretching action) stretching exercise to the site.

7. Ensure 8 hours of sleep (don't stay up late) and exercise time (3-5 pm is the best time period)

reference data

Fitness _ Baidu encyclopedia