Be sure to get your body moving and warm up, which will help you keep fit and avoid unnecessary head injuries. Every time you go to the gym in the future, you should exercise first and then exercise the equipment. You can run or jump rope on the treadmill for 8- 10 minutes, and then you can do this and train pectoralis major on Monday;

1, flat bench press 4 groups, each group 8- 10.

2. Four groups of upper inclined plate bench press, each group is 8- 10.

3. The tensioner has four groups of chest clamps, each group is 8- 10.

4. Four groups of dumbbell birds, 8- 10 in each group.

Rest on Tuesday and come back for training on Wednesday.

1, horizontal bar pull back 4 groups, each group 8- 10.

2. Four groups of T-type pulldowns, each group is 8- 10.

3. Arrange four groups in sitting position, each group is 8- 10.

4. Lift dumbbells in four groups, each group is 8- 10.

Rest on Thursday, leg training on Friday.

1, 4 groups of barbell squats behind the neck, 8- 10 in each group.

2. Four groups of barbell squats in front of the neck, 8- 10 in each group.

3. Bend your knees and lift your legs in 4 groups, each with 8- 10.

4. Four groups of prone leg lifts, 8- 10 in each group.

Rest on Saturday

The initial training will make the muscles very painful, so train every other day and adjust the time and times of training and rest according to this intensity. Each group should rest 1 minute, and it is best to control the fighting within 40 minutes each time. Fitness is tiring. To supplement protein and carbohydrates, eat more meat, eggs and vegetables.