1. Prepare for activities for 5 minutes, and ride a bike or treadmill.

About a kilometer later,

2. Barbell, 4 groups, each group 15. (Do your best)

3. bench press, 4 groups 15. This chest muscle is best used.

4. Dumbbells, 4 groups 10 kg or more are suitable for you. Each group is 8- 12.

5. Lie down with a bird and fix your chest. quadruplet

Take a dumbbell, 7.5kg or 10.5. This is especially important, otherwise the chest muscles will turn into milk. It's over if it's deformed

6. The butterfly machine is also used to practice the chest and the second arm.

7. I finally ran for a while. appropriate

Just make yourself sweat.

Gym muscle exercise program

Personally, I suggest exercising up to 2 muscles, but it is definitely not full-body exercise. Unless you haven't exercised for a long time, you can only use full-body exercise for recovery training, and this full-body recovery exercise can only use light weight training!

The normal combination exercise method is:

Day 1: chest muscles and triceps are trained together.

Because these two parts are training each other, you can also practice three heads by exercising your chest muscles! You can also exercise your chest muscles when you practice three head bench presses with a narrow grip.

The next day: shoulder muscles: deltoid and trapezius, because this is a whole piece!

And abdominal muscles can be practiced together!

Day 3: Back muscles and biceps complement each other and exercise each other!

Day 4: Leg muscles, calf muscles

A whole piece!

Day 5: Abdominal muscles and forearm muscles!

Rest for two days

A week's training plan can effectively exercise one of the muscles without exercising the muscles related to it, so that the muscles can get a full rest without being damaged!

But you can't get your muscles used to the way and frequency of your exercise. So after a while, I changed my exercise style:

For example, today I used my triceps to exercise my normal chest muscles. In a few weeks, I'll change it to 2 heads and 3 heads, which is the whole arm! This can make the whole arm develop more harmoniously!

Then the chest muscles and back muscles, shoulders and abdominal muscles will be trained for one day each!

Abdominal muscles depend on their endurance. As long as it doesn't hurt, you can join the training at any time, because abdominal muscles recover faster than other muscles. I suggest that other muscles should be trained at least four days apart, because this muscle is growing during the break. If you practice at the same time, it will not grow but destroy muscle tissue! It's counterproductive! So it is enough to practice 1 muscle mass once a week, except for abdominal muscles! ! ! !

Diet, pay attention to nutrition, exercise regularly, exercise a lot and eat more.