First, only practice the upper body, lack of legs and aerobic training. Leg training should at least practice quadriceps, which is the most robust muscle in the whole body. Training him can drive most muscles of the whole body to participate, which is beneficial to the growth of muscles of the whole body. Therefore, it is recommended to train quadriceps femoris for one day. The main training method is barbell squat or dumbbell squat. If you are not strong enough, you can start without load.

Second, practice chest on the first day, and don't practice shoulders on the second day, because many actions of pectoralis major training need shoulder participation, especially the toes of shoulder deltoid. Therefore, it is suggested that the shoulder training should be changed to back training the next day after chest training. Back training can choose dumbbell rowing, straight leg hard pulling and pull-ups.

Third, I trained pectoralis major and latissimus dorsi two days ago. These two muscles are the big muscles of the upper body and consume a lot of physical energy. It is suggested to arrange aerobic training, running and swimming training on the third day.

Fourth, the shoulders and the two heads and three heads are put together, and the training amount is too large to ensure that all three muscle groups are fully trained. It is suggested to arrange double-headed and triple-headed training on the fourth day. These two muscle groups are antagonistic muscles, and training together is very effective. I won't say more about the specific actions.

Shoulder and leg training will be arranged in the fifth and fifth days, because both chest and back training need to use the deltoid muscle of the shoulder, so after four days' rest, the shoulder has basically recovered, so it is easy to add a lot and the training effect is better.

Five-day or seven-day training is popular now. Because the recovery period of large muscle groups is usually four to seven days, the interval between training and your initial plan is a bit short, which has an impact on recovery. Besides training, diet and adequate rest are also necessary conditions for muscle growth. The plan is as follows:

Day 1: pectoralis major; The next day: latissimus dorsi; The third day: aerobic training (the intensity can be reduced), recovery; The fourth day: two heads and three heads; Day 5: Shoulder and quadriceps femoris (leg); Day 6: Rest;

If you are in good health, it is suggested that you can directly enter the next cycle of training on the sixth day. In addition, make a good training plan every day, and three or four movements per part are enough. The training time is generally less than 40 minutes, and the rest between groups is about 2 minutes. Every three months or half a year, change the training movements to increase the freshness, stimulate the same muscle group from different angles, and make the muscles grow in an all-round way.

Finally, I wish you success.