First of all, it should be explained that it is much easier for yellow people with the same normal physique 140kg and 175 to build symmetrical or even strong muscles than people with height 190. Longer bones mean longer arms of force (muscles of the same mass are obviously less powerful). Your exercise effect is naturally weaker every time. A longer muscle attachment distance means that you need more muscles to achieve the same visual effect. If so, you need to make more efforts to make your muscles fuller (a person with an arm circumference of 38cm 175 looks strong, but if you are not 42, it is likely to be ugly). How you practice depends on how your muscles are based on nutrition. How can you grow meat without protein? Eat more.

Rest in the following order, with two heads on your back, three heads on your chest, thighs, shoulders, forearms, waist and abdomen. It is enough to practice 1 hour every day for five days.

Boating with two barbells for 6~ 10×5rm to reduce weight. Draw it again with one arm of the dumbbell and it will be 12×5rm. Pull down with a stretcher is 10~ 15×4rm (pull-ups are also acceptable).

Rest 10 minute, warm up with double-headed training hammer. Two groups of barbells bend 6~8×5rm, dumbbells bend 6~ 10×6rm alternately (the weight can be reduced twice in the middle), and the reclining plate bends 8~ 12×4rm and bends 30× 1rm intensively.

Ps: According to the cycle of practicing five times a week and resting twice, two heads are either with three heads or with the back, but the combination efficiency of three heads and chest is obviously the highest. It's not suitable for beginners to pull two heads alone for one day, so it's stuffed in the back here.

Chest, three heads, two groups, push-ups and warm-up barbells, bench press, 5×5rm dumbbells, up-and-down oblique bench press, 10×3rm dumbbells, flying birds, 12×4rm French bends, 12×4rm (even if butterfly swimming has a chest clip and a dragon door frame).

Triceps training parallel bars arm flexion and extension without rest. Several 3 groups (try your best) pullups on the chest 10×4rm dumbbell neck back arm flexion and extension 12×3rm arm flexion and extension 15×3rm.

Ps: Three heads can be a double-headed super group, but obviously you can't do shoulder training after practicing your arms (the dumbbell arm that was originally easy can't be straightened before it is straightened), so the combination of chest and three heads is more suitable in the initial stage.

Leg flexion and extension in 5×5rm sitting position 10×5rm standing position and heel lifting (barbell load) 10×5rm 20×3rm.

Ps: This day seems to be the least, but it is actually the most intense. Now you are weak. After you can squat twice your weight, do 90% 1 00%1100% intensity1group every time. The thigh is different from other parts. If you turn around with Wade's 12rm,

Shoulder and forearm barbell lift 8~ 12×3rm dumbbell side lift 10~ 15×3rm bending dumbbell lift 8~ 12×3rm dumbbell front lift/kloc-0 ~15× 3rm standing barbell.

Take a 5-minute break and do forearm training. Forearm Lift 10×3rm 20×3rm Backhand Barbell Bending (Lightweight) 15×5rm

Ps: Barbell pressing needs the strength of triceps. If the three heads are really tired, simply don't do it or postpone it for a day, because bench press will definitely help shoulder training and should not be close to the chest.

Waist+Abdominal Barbell Hard Pulling 5×5rm Barbell Straight Leg Hard Pulling 10×3rm Prone Leg Flexion and Extension 10~ 15×5rm

After 5 minutes of self-cultivation, several× 3 inclined sit-ups (the last group must be completely exhausted), flat weight-bearing sit-ups 20×3rm inclined plate sit-ups 10~20s×3 groups (installed if it can persist for 25s).

Ps: Some people say that abdominal muscles can be practiced every day, but the recovery is not enough. The growth effect will not be better than three days of solid practice. If you are not tired, you can keep coming every day. ...