Twice a week, 30-50 minutes each time, and the heart rate is controlled at (220- your age) x70-75%.

Two. Strength training plan reference: (training every other day)

1. Jogging to warm up 10- 15 minutes.

stretching

The first leg and abdomen training day: (choose yourself to weigh only 8- 12 times)

Squat for 4 groups, x8- 12 times.

Leg lifting in sitting position is 3 groups of x8- 10 times.

Straight leg hard drawing 3 groups x 10- 12 times.

Leg curl 3 groups x 10- 12 times.

Four groups of sit-ups x 15-20 times.

Four groups of supine leg lifts x 15-20 times.

The next day chest and shoulder training.

Press the barbell in recumbent position for 3 groups of x8- 10 times.

Tilt the dumbbell upward and press it for 3 groups of x8- 10 times.

Tilt dumbbell bird upward for 3 groups of x8- 12 times.

Sit on the dumbbell and press 3 groups of x 10- 12 times.

Standing dumbbell side lift 3 groups x 10- 12 times.

Bend over three groups of birds x 10- 12 times.

On the third day, I returned to training day.

T-bar rowing for 3 groups of x8- 12 times.

Bow and arrow barbell rowing 3 groups x8- 10 times

There are 3 groups of 8-12 times in the front of the neck.

Row with the seat for 3 groups of x8- 12 times.

Leg bending and hard drawing are three groups of x8- 10 times.

Day four II. Three-head training day

Dumbbell hammer lift 3 groups of x8- 12 times.

Dumbbells are alternately bent for 3 groups of x8- 12 times.

E-Z bar barbell is bent for 3 groups of x8- 12 times.

Press the rope for 3 groups x8- 12 times.

The barbell bends for 3 groups of x8- 12 times.

The neck and back arm of dumbbell were flexed and extended in 3 groups, x8- 12 times.

(60-90 seconds rest between groups) (90- 120 seconds rest between two movements)

(The above is for reference only, and you should adjust it according to your own situation during training. )

Dietary plan for male muscle gain (reference)

Breakfast at 8:00, 250ml yogurt or milk, proper amount of vegetables and fruits, a cup of oatmeal or three slices of whole wheat bread, and 4 eggs (two whole eggs and two protein).

Extra food 10:00, two pieces of bread and a glass of orange juice.

Lunch 12:00, staple food 150g, red meat 200g, vegetables 200g, and appropriate amount of fruit.

Rice 14:30, two egg whites, a banana, 200ml milk.

Training 16:00,

Dinner 18:00, staple food 100g, white meat 200g, vegetables 200g, and appropriate amount of fruit.

Note: High protein, low fat and rich in carbohydrates. Appropriate amount of vitamins and minerals, drink more.

Water. Put some bananas or bread and orange juice in the bag to replenish energy in time. Watch your head in winter.

Keeping warm helps to grow muscles and keep calories. Nutritional value of a potato and an egg

Equivalent to four eggs. Pay attention to warm-up and stretching.

Bodybuilding food: coarse grains boiled potatoes, corn oatmeal, apples, oranges, peaches and banana juice, as well as various vegetables.

Vegetables, beans, milk, yogurt, chicken breast, lean beef, fish and eggs (yolk removed)