Barbell bench press warms up (empty bar) the next X2 group for 20 minutes, and the rest between groups is 1 minute, whichever is accurate.

Selection of routine group weight (the maximum weight that can be lifted is 70%). For example, if you can lift 100 kg, you can practice with 70 kg, and so on. If there is partner protection, it can be raised to 85% of the maximum weight.

Routine 8 groups, the next group, slow exercise standard, 90 seconds rest between groups, 3 groups.

Then make a descending group, unload 15%~20% of the weight, do 10 times, continue to unload 15%~20% without rest, and do 10 times again to reach the empty pole position.

Finally, use two dumbbells that you can lift with standard movements, such as 5 kg ~ 10 kg, and continue to do dumbbell bench press on the bench until you can't get up after pushing.

Just do these things on the chest, and then stop practicing chest for 3 days, so that the muscles can be repaired and grown.

Back off:

X3 A group of 6 pull-ups, rest between groups 1 min.

Then 20 kg neck pull-down 8 next group X3 group, rest between groups 1 min.

Pull 10 kg once with one arm, 8 in the next group and 3 without arms.

Legs:

Try a barbell squat of 20 ~ 30kg by yourself, with 8 X3s in a group.

Then the stair machine is on the 30th floor.

Abdominal muscles can be practiced every day and do 30 sit-ups before going to bed every day. Slow standard, not fast. Rest between groups 1 min, do 3~4 groups.

Chest, back and legs are trained twice a week, such as chest training on Monday, back training on Tuesday, leg training on Wednesday, chest training on Thursday, back training on Friday, leg training on Saturday and rest on Sunday, so that there will be obvious uplift in 3 months.

The abdomen is slower, and it will take 5~6 months to see clearly if you practice every day.

This plan does not include three heads, two heads and two shoulders, because you are too thin now, there is no need to entangle these small muscle groups. First, exercise the muscles of your chest, back and legs, and then make plans for other muscle groups if you can persist for a few months.

Your weight is relatively light. It's very important for you to gain muscle, that is, you should take enough protein, 65,438+0,5-2g per kilogram of body weight, and 3.5-4g of carbohydrates per kilogram of body weight every day. The way of three meals is inefficient, and it should be changed to 6-7 meals, and you don't have to eat very full every meal. This is mainly to let your body have energy input all the time, so as to build your muscles.

Finally, drink a large glass of milk before going to bed and ensure 8 hours of sleep.

After a few months of serious persistence, you will feel very different.