Pectoral muscles:

1. dumbbell bench press X4 8- 12 group (the same below for increasing weight and reducing quantity)

2. Tilt up the dumbbell bench press X4 8- 12.

3. Dumbbell Birds X4 8- 12 Group

4. Tilted dumbbell bird X4 8- 12.

5. Flexion and extension of parallel bars arm X4 8- 12.

Triceps:

1. Flexion and extension of dumbbell arm in sitting position X4 8- 12.

2. Kneeling dumbbell arm flexion and extension X6 8- 12.

Day 2: Shoulder+Biceps Training

Shoulder:

1. Sit dumbbell press X4 8- 12.

2. Stand in front of the dumbbell and lift X4 16-24 in groups (left and right hands alternate).

3. Standing dumbbell side lift X4 8- 12.

4. Bend the dumbbell bird X4 8- 12.

Biceps:

1. Four groups of dumbbell bends X4 are interchanged, each group 12- 15.

2. The backhand narrow pull-ups are grouped as X4 8- 12.

Day 3: Back+ABS

Back off:

1. Forehand long-distance pull-ups are exhausted.

2. The backhand narrow pull-ups are exhausted upward until X4 rises.

3. One-arm dumbbell rowing X8 8- 12 (left side)

Abdominal muscles:

1. supine abdomen X6 30-50 group (according to individual ability, each group is exhausted)

2. Dumbbell side pull X8 unilateral 8- 12.

3. Leg hanging elevator X4 8- 12.

Day 4: thigh+calf

Thigh:

1. Dumbbell Squat X6 8- 12 (Must be stimulated with heavy objects)

2. Dumbbell Squat X4 16-24 (left and right legs exchanged)

Lower leg:

1. dumbbell lifting heel X6 12- 15 (large weight recommended)

2. Variable speed running X4 50- 100m per group.

Note: After four days of chest, shoulder, back and leg training, one day off and five days off are a cycle.

Diet plan:

Breakfast: 2 eggs +300ml milk +50- 100g bread.

Breakfast in the morning (9- 10): a can of eight-treasure porridge or a small bowl of oatmeal.

Lunch: chicken, duck, fish and other meat 200g, rice 300-400g, vegetables and fruits * * * 100g, so eat less animal fat.

Lunch (3-4 o'clock): one handful of nuts (recommended nuts, peach blossoms or cashews) and two eggs.

Dinner: 200g of rice, 150-200g of fruits and vegetables +000g.

Training arrangement: before exercise (suggested 15-30 minutes), add a banana or a loaf of bread. After exercise, the heartbeat is stable (recommended 10- 15 minutes), and add a cup of protein powder or muscle-building powder.

Muscle enhancement principle After anaerobic strength training, muscle fibers are fully torn. Within 30 minutes, the body needs a lot of protein to repair and synthesize muscles to achieve the purpose of muscle regeneration. During this period, the absorption rate of protein in food by blood is quite low, so it is not feasible to supplement protein with eggs or meat. Supplements such as muscle-building powder or protein powder can quickly supplement a large amount of protein for muscles, which is a more scientific choice.