I d like to ask someone to make a muscle building plan

You can go directly to the fitness company and find a fitness trainer.

Practice arm strength, do push-ups, and sit-ups.

Go to the gym and eat nutritious meals.

Arm strength push-ups Sit-ups Do all Do one item Change to the next item Do 5 sets of 25 per set No rest more than 1,. 2 minutes after 30 minutes of training Consume high protein.

In fact, the important thing to build muscles is perseverance. If you finish practicing today. I won't practice tomorrow. The effect is gone. And the amount that hurts every time I think about tomorrow. Then you will have an effect after practicing for 1 month.

Spit on a stone and it will be wet at last! Hold on!

In fact, you spend some money to go to the gym and have muscle in less than a month.

1: Cardiopulmonary function training plan: (The improvement of cardiopulmonary function is very beneficial to muscle gain) 2-3 times a week, 30-60 minutes each time The heart rate is controlled at (220-your age) x 80%.

2: Strength training plan reference.

a.Jog to warm up for 10 minutes.

b.Stretch the target muscles (with static stretching).

Day 1 Leg and Abdominal Training: Leg training is good for whole body muscle length, sitting leg press 4 sets x 10-12 reps.

Smith squats 4 sets x 10-12 reps.

Leg curls: 4 sets x 10-12 reps.

Hanging leg raises: 4 sets x 15-20 reps.

Sit-ups: 4 sets x 15-20 reps.

Ramp sit-ups: 4 sets x 15-20 reps.

Supine sit-ups: 4 sets x 15-20 reps (to practice oblique muscle movements), fitness ball crunches: 4 sets x 15-20 reps.

Leg crunches 4 sets x 15-20 reps.

Reverse crunches: 4 sets x 15-20 reps.

Traditional crunches: 4 sets x 15-20 reps.

Day 3 Chest and Shoulder Training:

Horizontal barbell press: 4 sets x 10-12 reps.

Lie flat dumbbell press 4 sets x 10-12 reps.

Incline dumbbell press 4 sets x 10-12 reps.

Upward incline dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell press 4 sets x 10-12 reps.

Standing dumbbell flying bird 4 sets x 10-12 reps.

Standing dumbbell side raise: 4 sets x 10-12 reps.

Day 5 Back Training:

Dumbbell one-arm row: 4 sets x 10-12 reps.

Dumbbell leg curl deadlift 4 sets x 10-12 reps.

Roman chair push-ups: 4 sets x 10-12 reps.

T-pole row: 4 sets of x10-12 reps.

Wide-grip pull-ups 4 sets x 10-12 reps.

Leg curl deadlift 4 sets x 10-10 reps.

Anterior neck pulldown: 4 sets x 10-12 reps.

Day 7 two-head and three-head training:

Dumbbell arms lift 4 sets x 10-12 reps.

Dumbbell single-arm curl 4 sets x 10-12 reps.

Seated dumbbell alternate curl 4 sets x 10-12 reps.

Single-arm dumbbell neck back arm flexion and extension 4 sets x 10-12 times.

E-Z barbell curl 4 sets x 10-12 reps.

Rope press down 4 sets x 10-12 times.

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My own equipment is only dumbbells, and the number of sets can be reduced at the beginning.

Monday Dumbbell bench press (pectoralis major, triceps, deltoid anterior) 4 10 dumbbell upward ramp press (pectoralis major, triceps, deltoid anterior) 4 10 Lying Bird (pectoralis major, biceps, deltoid) 3 12 Leaning dumbbell row (latissimus dorsi, trapezius, posterior deltoid, biceps) 4 10 Standing side raise (deltoid middle, trapezius) 3 12

One-handed dumbbell arm flexion and extension of the back of the neck (deltoid, triceps, back of forearm muscles) 3 15 Sit-ups (upper abdominal muscles) 3 Try your best.

Supine leg press (lower abs) 3 Try your best.

Stretching exercises are mainly for the upper body.

Tuesday Squat (quadriceps, gluteus maximus, gluteus medius) 5 10 Forward lunge squat (quadriceps, biceps femoris, gluteus maximus, gluteus medius) 3 10 Standing calf raise (calf triceps) 3 30

Deadlift (full body, do for the buttocks) 3 15

Prone push-ups (abdominal machine) 3 Do your best.

Stretching exercises are mainly for the lower body.

Wednesday Aerobic exercise (running, cycling) 50 minutes.

Stretch for half an hour for the whole body.

Closed on Thursdays.

Friday Wide grip pull-ups (latissimus dorsi, biceps) 5 Try your best.

Prone one-handed row (latissimus dorsi, trapezius, post-deltoid, biceps) 4 10 Prostical bird (latissimus dorsi, trapezius, posterior deltoid) 4 12 Prostical lateral raises (trapezius, posterior deltoid) 3 12 Dumbbell curls (biceps, forearm muscles) 3 15

Deadlift (full body, do for the buttocks) 3 15

Stretching exercises are mainly for the upper body.

Saturday Aerobic exercise (running, cycling) 50 minutes.

Stretch for half an hour for the whole body.

Closed on Sundays.

Push-ups, pull-ups, sit-ups, playing basketball as long as you stick to it...

The landlord....We're in the same situation....It is recommended that you go to a regular fitness instructor.

Every week. The first, second, and third refine the upper limbs, and the fifth, sixth, and seventh refine the lower limbs.

I can give you some basic principles::

1) Frequency, once every two days or once every three days, only one action is arranged for each part each time, do four to six sets each time, 8 to 12 per group, and increase the weight if more than 12.

2) The force should be fast (to have explosive force), the speed should be slow when restoring (slow reduction in a controlled manner), and the end position should be slightly paused.

3) Except for dumbbell supine flying bird and tension machine supine chest expansion, other movements are inhaled when exerted, exhaled during reduction, and endpoint breath-holding.

4) Enhance nutrition, avoid fatigue, be happy and get enough sleep.

Basic movements: pectoralis major muscle: pulley cross clamp chest; barbell bench press; dumbbell supine birds; supine tension device to expand the chest; parallel bar arm support; Push-up.

Latissimus dorsi: bent dumbbell (barbell) row; Combiner pulleys lean over and row; Horizontal bar pull-ups.

Anterior deltoid muscle bundle of the shoulder: barbell (dumbbell) front raise.

Shoulder deltoid middle bundle: dumbbell side raise.

Posterior deltoid vest of the shoulder: leaning over the dumbbell bird.

Biceps: Dumbbell (barbell) elbow curl.

Triceps: dumbbell (barbell) arm flexion and extension.

Quadriceps: Weighted squats.

Calf: Lift.

Lumbar abdomen: sit-ups; Swivel; Scoliosis.

Push-ups with fingertips facing each other and thumbs opposite, squatting on one leg and pressing the leg on the front side, let the muscles shape hard for more than 30 seconds!