From the post, I can't understand your current physical condition, such as your chest circumference and upper arm circumference, so any responsible reply will not blindly make a training plan for you, because even if there is a plan, it is not made for you.

As important as exercise is rest and diet after exercise. Rest is easy to understand. As long as you don't often stay up late and let your trained muscle tissue get enough rest, you can make your muscles grow rapidly. In terms of diet, please eat more foods with high protein content after training, such as fish, beef and beans. Vegetables and fruit carbohydrates are just right. For bodybuilders, the most taboo food is high in salt and fat, so we just need to pay more attention to these two aspects.

1: Cardiopulmonary Function Training Plan:

2-3 times a week, each time for 30-60 minutes, the heart rate should be controlled at around (220- your age) x80%.

2. Strength training plan reference

A. Jogging to warm up 10 minutes

B. Stretching the target muscle (static stretching)

The first day of leg and abdomen training: leg training is beneficial to the whole body muscle length.

Leg lifting in sitting position for 4 groups x 10- 12 times.

Smith squats 4 groups x 10- 12 times.

Leg curl 4 groups x 10- 12 times.

Four groups of sit-ups x 15-20 times.

Four groups (x 15-20 times) of supine twist sit-ups.

Lift the legs for 4 groups x 15-20 times.

The third day of chest and shoulder training:

The horizontal barbell is pressed by 4 groups of x 10- 12 times.

Tilt the dumbbell upwards for 4 groups of x 10- 12 times.

4 groups of ascending dumbbell birds x 10- 12 times.

Sitting posture x 10- 12 times 4 groups.

Standing dumbbell side lift 4 groups x 10- 12 times.

Day 5 Back Training

Roman chair standing with one mouth: 4 groups of x 10- 12 times.

T-bar rowing 4 groups x 10- 12 times.

Four groups of wide grip pull-ups were up x 10- 12 times.

Leg bending and hard pulling for 4 groups x 10- 10 times.

The cervical spine of 4 groups was pulled down x 10- 12 times.

Day 7 Double Head and Triple Head Training

Sit on the dumbbell and bend 4 groups of x 10- 12 times alternately.

The E-Z bar barbell is bent for 4 groups of x 10- 12 times.

Press the rope four times: x 10- 12.

Four groups of flexion and extension of the back arm of the single-arm dumbbell neck x 10- 12 times.

The rest between groups is 1 min. The rest time between two exercises is 3-5 minutes.

But it takes time to build a beautiful body, and half a year has just changed.