Monday: pectoralis major: barbell supine push dumbbell bench press (weight-bearing) upper chest: barbell supine push seam: dumbbell bird or butterfly sandwiched chest.

Tuesday: Back muscles: bend your legs and pull hard (load). Pull down the sitting posture and row the barbell and row the abdominal muscles: sit-ups and Roman chair leg lifts.

Wednesday: Shoulder adduction: dumbbell lifting forward, barbell pressing center beam: dumbbell lifting sideways, dumbbell pressing shoulder (load), adduction: upright, side lifting.

Thursday: rest

Friday: Arm 2: Barbell Bay lifts dumbbells and bends dumbbells alternately (each group is exhausted). Arm 3: Stretcher bends the arm and presses the back arm of the dumbbell neck to bend and stretch (load).

Saturday: quadriceps femoris: weight-bearing squat (weight-bearing) sitting posture, leg flexion and extension arrow, squat biceps femoris: prone leg bending abdominal muscles: sit-ups and Roman chairs to lift legs.

Sunday: rest

Extended data

Fitness Diet Plan: One meal after exercise: 2.5 tablespoons of muscle-building powder (150-200ml water, delivered in a graduated cup) within half an hour after exercise, washed with warm water or cold water below 40 degrees, instead of boiled water, drink with a banana or bun (just turn the spoon in the bucket) and finally shake evenly with the cup.

First meal: one cup 1.5 spoon of steamed bread or bread or noodle muscle-building powder at 7-8 o'clock (recommended) (just turn the spoon in the bucket)

The second meal: 10 A banana or an apple, an egg and milk.

The third meal: 12, the staple food is mainly rice or flour, about 200g meat is mainly lean meat, 150g vegetables, 150g fruits.

The fourth meal: 15, a piece of bread or corn on the cob, an egg and an orange.

The fifth meal: 18: 00 staple food 200g meat 200g vegetables 150g fruit.

The sixth meal: 2 1 a piece of bread or a steamed potato with milk.

reference data

Fitness _ Baidu encyclopedia