Monday: chest+three heads

The horizontal barbell is 8- 12RM (group) x3;

Tilt the dumbbell upward at 8-12rm;

Tilt up dumbbell bird 8- 12RM

Sitting posture E-Z bar barbell neck and back arm flexion and extension 8-12rm;

Lower the rope 8- 12RM.

Wednesday: back+two heads

Wide grip pull-ups 8- 12RM (X3 group);

Barbell rowing upright 8-12rm;

Neck front pull-down 8- 12RM

E-Z bar barbell bending 8-12rm;

Tensile bending 8- 12RM

Friday: Shoulder+Abdomen

Sitting dumbbells are divided into 8- 12RM (X3) groups;

Standing dumbbell side lift 8- 12RM

Vertical stroke 8-12rm;

Sit-ups15-20rm;

Leg lifting 15-20RM

Sunday: Legs

Squat 10- 15RM (1) X3 group; Leg lifts in sitting position10-15rm; Leg flexion and extension12-15rm; Leg bending 12- 15RM

(2) Male Muscle-building Diet Plan (Reference)

Breakfast at 8:00, 250ml yogurt or milk, proper amount of vegetables and fruits, one cup of oatmeal or three whole wheat flour buns, and four eggs (two whole eggs and two proteins).

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. Put some bananas or bread and orange juice in the bag to replenish energy in time.

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 (yolk removed)

(3) Rest: Try to fall asleep before 22 o'clock and ensure 7-8 hours of sleep!