In fact, only professional bodybuilders can exercise their upper and lower bodies evenly, but you can look at their body shape, and their leg muscles are well developed. This phenomenon is not suitable for ordinary fitness enthusiasts. In fact, many people make plans like this: chest, shoulders, back, arms and legs, and some even practice their legs every few cycles. According to your existing equipment, you can do aerobic exercise in the morning and equipment exercise in the afternoon. Exercise plan:

The first leg training day (high-intensity leg training is beneficial to hormone secretion)

Dumbbell Squat 10- 15RM (times) x3 Group

Dumbbell straight leg hard drawing 10- 15RM

Dumbbell Scissors Squat 10- 15RM

Chest training the next day

Push-ups 15-20RM (times) x3 group

Dumbbell chest push 10- 12RM

Dumbbell wide chest 10- 12RM

Dumbbell bird 10- 12RM

Come back for training on the third day

Pull-ups: 6- 12 (times) x3

Dumbbell single-arm rowing: 8- 12RM

Hard drawing of dumbbell bent leg: 8- 10RM

Dumbbell bending stroke: 8- 12RM

Day 4 Shoulder Training Day

Sitting dumbbell press 10- 12RM (times) x3

Standing dumbbell side lift 10- 12RM

Vertical dumbbell rowing 10- 12RM

Day 5: 2 training days

Sit on the dumbbell and bend alternately 8- 12RM (times) x3.

Dumbbell bending hammer 8- 12RM

External rotation dumbbell bend 8- 12RM

Day 6: 3 training days

One-arm dumbbell neck and back arm flexion and extension 8- 12RM (times) x3

Dumbbell bending arm flexion and extension 8- 12RM

Narrow body push-ups 10- 15RM

Day 7 Abdominal Training Day

Sit-ups 15-20RM (times) x3

Supine leg lifts 15-20RM

Rollover sit-ups 12- 15RM

From both ends 12- 15RM

(Take a break between the above action groups for 60-90 seconds. Take a 90-160s break between actions)

Muscle-building Diet Plan (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.

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.