The following is a two-month muscle breakdown:
I. Equipment:
Three pairs of dumbbells, 10 kg. 15 kg, 25 kg. Although dumbbells can be divided into different weights, it is very troublesome to disassemble them.
Second, the initial exercise content: 10 kg, sitting on dumbbell birds, divided into five groups, each group eight to twelve times, exercise shoulder muscles.
15 kg, bend over with dumbbells, divide into five groups, eight to twelve times in each group, and exercise two heads.
Sit, bend and stretch your arms, do five groups, eight to twelve times in each group, and exercise three heads.
Bend down and bend your arms in five groups, eight to twelve times in each group, and exercise three heads.
If you want your arms to look strong, three heads are very important! Must pay attention to practice)
Lying on the ground or bed, dumbbell birds, divided into five groups, each group eight to twelve times, exercise chest muscles.
Sit on dumbbells and press, divide into five groups, each group is eight to twelve times, and exercise shoulder muscles.
Bend over and paddle with one arm, and do it in five groups, eight to twelve times in each group, to exercise back muscles.
25 kg, lying on the bed or on the ground, dumbbell bench press, divided into five groups, each group eight to twelve times, exercise chest muscles.
(Weight can be increased or decreased according to your own specific situation, and gradually increase the weight when the plan is completed. )
Third, pay attention to diet and rest: three points rely on practice and seven points rely on eating. You must quickly add some protein and carbohydrates after practice, and add at least one meal a day, preferably two meals, to ensure adequate sleep.
By doing the above, it is possible to gain ten pounds in two months. Wish you success! ~~