I like fitness, too. If you want a fitness plan, you don't know your physical strength, your diet and life (for example, you don't know your schedule). Then I will boldly make a soy sauce.

1, the weight is hard. The height of 175 is 100 kg, and you can't get the size you want at all. It feels like jerky if you don't gain weight. There is no dimension. So, if possible, gain weight first. At least another 30 to 50 pounds will look better after practice.

If you don't go to the gym, I want to know what equipment you have at home. Such as dumbbells, sandbags, and specific weight. If it's unarmed, it's basically a three-way bargain. Push-ups, squats, sit-ups.

Because I don't know your current health and physical fitness, and I don't know what sports you haven't practiced before, I suggest you follow the steps step by step.

For the first warm-up, if you run 175 100 kg, start from 1000 to 1500, and then jump rope for 200 to 300. Then move all joints to stretch ligaments.

The second kind of strength training, if you want to practice blocking, is generally heavy, low frequency and multi-group. But you don't have to think about it when you practice.

Push-ups range from 15 to 20, in groups of 6 to 7, with an interval of 1 to 2 minutes. Push-ups are divided into wide grip and narrow grip. The narrow grip is shoulder width and mainly exercises triceps brachii. Wide grip is mainly used to practice pectoralis major to increase thickness. Don't do it at the same time, do it at intervals.

I don't know whether to use dumbbells or pull-ups for biceps. I'm not sure. Please refer to push-ups.

For the back muscles, whether in the gym or in the park school, it is very effective to practice the inverted trapezoid in groups of 6-7 people and hold the pull-ups with a wide forehand 5- 10.

For abdominal muscles, it is recommended to start from both ends, that is, from head to foot in a group of 15 to 20. Groups 6 to 7

The muscles of the thigh are squatting 20 to 30 times, and the calves are 6 to 7 times, that is, lifting the heels or half squatting to jump the thighs and calves.

Third, relax, which is very important. Jump, run and stretch your muscles. Then you'd better take a bath.

According to this scheme, it is divided into two sets: 135. For example, one set is to practice triceps thigh 24 and pectoralis major calf 24 alternately to avoid fatigue injury.

Of course, if you practice at home to a certain extent, you will definitely not get on, but you will definitely be better than the average person. Be careful not to be impatient. In order to avoid injury, once injured, it is very troublesome. I hope it helps you. The answer is not very clear. Ask other friends who have practiced.