(1) dumbbell bench press10-12mx3 group

(2) dumbbell bird 10- 12RM x3 group.

(3) Push-ups 15-20 (times) x4 group

(4) Flexion and extension of one-arm nape in sitting posture: 8- 12RM (times) x3 group.

(5) Prone arm flexion and extension: 8- 12RM (times) x3 group.

On Wednesday, back+biceps training

(1) dumbbell rowing: 8- 12RM (times) x4

(2) Wide grip pull-ups: 8- 12RM (times) x4

(3) Narrow grip pull-ups: 8- 12RM (times) x4

(4) Bending: group 8- 12RM (times) x3.

(5) Standing dumbbell hammer bends 8- 12RM (times) x3 group.

(6) Alternate bending with dumbbells: 8- 12RM (times) x3 group.

Friday, leg+shoulder training day

(1) dumbbell squat 8- 10RM (times) x3 group

(2) Dumbbell Squat 8- 10rm3 group

(3) Knead 8- 10rm3 group with dumbbells.

(4) Standing dumbbell press 10- 12RM (times) x3

(5) dumbbell side lift 10- 12RM (times) x3

(6) Raise the dumbbell horizontally before 10- 12RM (times) x3.

1. Eat 6 meals a day. No matter what you eat, once every two or three hours, your muscles will keep growing rapidly.

2. Make sure that every meal contains carbohydrates to provide enough nutrition for muscles.

3. Take a proper amount of protein.

4. Don't go on a low-fat diet.

5. Ensure adequate intake of dairy products.

6. Fruit intake can be arbitrary, 2 servings a day is enough, but you can also eat more.

7. The last meal before training should be 30 minutes before training, and ensure that it contains a lot of digestible carbohydrates and 30 grams of wheat protein. At the same time, 80-100g carbohydrates (such as sugar) should be supplemented immediately after training. Only in this way can we ensure that the effect of training is to increase muscles rather than reduce them.

I wish you early success. If it is useful to you, please choose a satisfactory answer, give an approval and encourage you. thank you