A three-day training plan in a week. The first day is chest and back, the second day is shoulder and arm, and the third day is leg and abdomen. Chest: the barbell tilts upwards and pushes the flat plate, and the dumbbell bird pushes the flat plate, which is best combined with the instrument sitting posture. Back: pull the neck back and forth, pull the pull-ups, pull the dumbbells sideways, and pull the barbell hard. Shoulder: The barbell stands upright, with both hands pushing the dumbbell on the shoulder, lifting the dumbbell horizontally at the side, lifting the dumbbell horizontally in front and bending down to lift the bird (back beam). Arms and legs are relatively easy, mainly the bending of dumbbells and barbells, barbells squatting, and the best way to abdomen is sit-ups with legs upturned (legs are higher than the head, and hands can put a barbell piece behind the head, which is the best). Each of the above four movements has 8- 15 times. In principle, the first group has the lightest weight, and the frequency is about 15. Then, gradually increase the number of times to lose weight. The last group is sprint, you can do it as hard as you can for 8 times (this is called overload, which can stimulate your muscle fibers to the maximum extent). Diet: If you are not professional, it is not recommended that you eat protein powder. Eat more lean meat, fish, shrimp and eggs at every meal, have a glass of milk in the morning and evening, and have another drink after practicing for 30 minutes. Adequate sleep directly determines whether you have enough physical strength to train the next day. In view of your height, I suggest that you don't practice like Ronnie, Gunter and Blanche, otherwise it will be very uncoordinated (because they are all around 1.9 meters). I suggest you practice your muscle lines, shoulders and chest and abdomen are very important (these parts can attract girls' attention _). I wish you all the best.