The first day: chest muscles and triceps are trained together, because these two parts are trained with each other, and exercising chest muscles can also train three muscles! You can also exercise your chest muscles when you practice three head bench presses with a narrow grip.

(Main methods: 3-5 groups of push-ups, 20 in each group, which can be divided into wide-arm push-ups, upward inclined push-ups, downward inclined push-ups and narrow-arm push-ups ...)

The next day: shoulder muscles: deltoid and trapezius, because this is a whole piece! And abdominal muscles can be practiced together!

(4 groups of pull-ups, each group is exhausted)

Day 3: Back muscles and biceps complement each other and exercise each other!

(4 groups of pull-ups, each group is exhausted)

Day 4: leg muscles, calf muscles as a whole!

(Squat and leapfrog 3-5 groups, 50+ in each group)

Day 5: Abdominal muscles and forearm muscles!

(Sit-ups, double-headed, belly rolling, 3-5 groups, 30+ in each group)

Rest for two days

The most important things that bodybuilders (that is, the body direction you want) need to grow muscles every day are: 1, protein 2, carbohydrate 3, calories consumed in daily exercise and daily life!

Protein: Weight (KG)*2 (in grams): For example, I need 70*2= 140 grams of protein every day for 70KG!

Carbohydrate: weight *4 to 6 grams: 70 * 5 = about 350 grams!

Heat energy: about 50 times of body weight: 70 *50 = 3500 calories.

Conversion method of calories: 1G protein = 1G carbohydrate =4 calories.

1 calorie (also called heat) = 1000 calories = 1000*4. 182 joules =4 182 joules.

The data is finished, and now it's the source of these substances:

Protein origin: egg white, red meat (beef, pork, fish, chicken breast, shrimp, etc. ), milk, soybeans, tofu, etc. Generally speaking, 1 egg only contains about 5g of protein, and 100g of lean beef contains about 20-25g of protein! However, there is also a whey protein powder for fitness, which is a good source of protein, and it is faster and easier to absorb!

Sources of carbohydrates: whole wheat bread, steamed bread, rice, fruit (often eating bananas), potatoes, sweet potatoes (sweet potatoes), noodles, etc. These are my usual foods, and potatoes and sweet potatoes are better sources!

If there are calories, you can search the food calorie content table!

But it should be difficult for you to master these things now, so keep it simple.

You must ensure that you consume at least 20g of protein and 80-100g of carbohydrates for each of the five meals every day!

………………

I found these data from other fitness programs, and the sports programs were added according to the exercise goals.

I hope these are useful to you.

In addition, pay attention to your endurance, and never exercise too much, causing muscle fatigue or strain.

I wish you success in your exercise!