Well, muscle exercise should follow several principles: first, targeted training; Second, practice big muscles first, and then practice small muscles; Third, the interval between exercises of the same muscle should be more than 24 hours; Fourth, you must have a good rest and keep up with nutrition; Fifth, you must persist in order to achieve results.

It is impossible to complete all the movements at once in time and physical strength. Even if you barely finish it, the effect is not good. Not only the training effect is not good, but also the physical strength is easy to overdraw, which is not conducive to physical recovery. Normal and scientific bodybuilding training are practiced separately. Please take a look at the following training plan as a reference, which is helpful to you.

One: Aerobic training plan: cardio-pulmonary function training and running.

Twice a week, 20-30 minutes each time, with a distance of 3-5 kilometers.

2. Strength training plan: (the intensity should be mastered according to your own situation)

1. Jump rope to warm up 10 minutes.

Stretching and stretching

3. Dumbbell exercises 7 times a week

4. (times) refers to the number you can barely complete! (Select the weight according to the number of times)

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

Dumbbell chest push 10- 12RM (times) x3

Dumbbell wide chest 10- 12RM

Dumbbell bird 10- 12RM

Come back for training on the third day

Dumbbell single-arm rowing: 8- 12RM (times) x3

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

"RM" is the abbreviation of "repetition maximum" in English, which is translated into "maximum repetition value" in Chinese. For example, "6 ~ 12rm" means "the weight that can be repeated at most 6 ~ 12 times".