Some actions look the same,

Actually, the hard method is much worse.

I have a relatively simple set of training suitable for beginners.

3 days 1 cycle,

Take a day off every three days,

About 60 minutes a day, medium intensity. .

Because many people can't persist without practicing their legs, they have no legs.

You can ask questions and add legs if necessary.

About protein powder,

Be sure to drink it when you get up in the morning, because your metabolism is accelerated in the morning and you will consume muscles.

The other is that you must drink it after training, because fitness is actually a process of destroying muscles, and you must drink it within 30 minutes after training. .

If conditions permit, you can also take it before training and before going to bed.

Hands-on, refuse to copy!

I'm Xi Anyat's personal trainer, and I hope I can help you.

A. Chest

Flat barbell bench press 3 groups-10 times (training the whole chest)

Lower inclined plate barbell bench press 3 groups-10 times (training lower chest muscles)

Group 3-10 times (training upper chest muscles)

Three groups of flat dumbbell flying birds-10 times (training chest muscles)

Three groups tilted the dumbbell bird upward-10 times (training upper chest muscles)

Butterfly swimming machine 3 groups-10 times (training chest groove)

Smith machine clip chest 3 groups -22 times (training chest line)

Barbell rowing 3 groups-10 times (lower back)

B. shoulders

Sit on the barbell and press 3 groups-10 times (all shoulders)

Press the dumbbell for 3 groups-10 times (all shoulders)

Vertical barbell pull-ups (narrow grip) 3 groups-10 times (deltoid anterior middle bundle muscle)

Dumbbell side lift super combination-80 times (deltoid anterior middle bundle)

3 groups of chest clamping in reverse sitting position-10 times (deltoid posterior bundle muscle)

Dumbbell prone bird group 3-10 times (deltoid posterior bundle)

Narrow grip pull-down 3 groups-10 times (upper back)

C. biceps brachii and triceps brachii

Narrow grip bench press 4 groups-10 times

Supine arm flexion and extension 3 groups-10 times (triceps brachii)

Press the instrument for 3 groups-10 times (triceps brachii)

Standing dumbbell lift 3 groups-10 times (triceps brachii)

Barbell bending 3 groups-10 times (biceps brachii)

Three groups of dumbbell bends-10 times

Bracket bending for 3 groups-10 times (biceps brachii)

Row in a sitting position for 3 groups-10 times (lower back)

If you understand, just ask.