I want people to help me develop a muscle workout plan, mainly abs and pecs

If you have a gym in your unit, the conditions are really good. I don't know how your physical fitness is, if it is not too good, it is recommended that you run or ride a bicycle for a week before starting the fitness program, because fitness needs to have a relatively strong cardiopulmonary function, so as not to cause harm to the body, running can warm up, and it is also a good exercise for cardiopulmonary function.

Let's talk about the fitness advice for you, the first thing I recommend is a fitness program. I won't go into details, I believe you have also practiced and should have a certain understanding of muscles.

Monday, pectorals and triceps. The best way to get pectoral muscles is the barbell bench press, and you can do all three barbell bench presses. After that, the triceps are trained. Finally, if you can run, run for 15 minutes, which can allow blood circulation and is good for muscle growth.

Tuesday, back muscles and biceps. Don't train the biceps too hard, the weight should be gradually increased, and the barbell moment is a must-practice item, don't omit this.

On Wednesday, shoulder muscles and leg muscles. The barbell lift is a good item to train the shoulder muscles, and should not be omitted. I won't talk about anything else.

Thursday repeats Monday's project. Tuesday's project is repeated on Friday, Wednesday's project is repeated on Saturday, and Sunday is closed. Exercise your abs for 30 minutes every day after the prescribed program. For example, different kinds of sit-ups and leg bends, etc.

It is recommended to eat more foods with high protein content, it is recommended to eat more egg whites, and it is economical and affordable! Eat more!

Pull-ups, push-ups, push-ups .........

First of all, you should exercise with your hands, such as doing fire braces and horizontal bar exercises.

What I said upstairs is very clear, and I personally add that I think it's best to spread your hands 90 degrees, because this is to train the chest muscles, and if you are parallel to the shoulders, you will practice a little more arm strength.

Forty sets of push-ups, do four sets, and sit-ups, fifty each time, four sets. It's the same every day. Relax, play basketball when you're done, and don't train your muscles to death. Thanks, adopt.

Go buy a chest expansion puller and exercise twice a day as you ask, preferably ruthlessly. Abs ......Sprints, plus sit-ups, are all you need to do, it's up to you to stick to it.

Sit-ups abs.

Push-ups for pectorals.

This simple, 1, pectoral muscles, requires 30 push-ups a day, expensive in persistence.

2. Abs, sit-ups, 45 per day.

Go to the countryside to participate in the double robbery to ensure the bronze ** and perfect figure.

For example, if you practice the pectoral muscles today, practice them alone, don't practice the second and third humerus.

2. Opposing muscles can be exercised together such as the pectoral and dorsal muscles, the second and second humerus.

3. Femoral 4 and femoral 2 (this does not contradict the first one, suitable for intermediate and above) 3. You are now mainly practicing the pectoral muscles and humerus.

3. Humerus. Second, the abdominal muscles, quadriceps, and biceps femoris muscles are fine.

4. 5-8 sets of 8-12 pieces per group 50%-70% of your maximum weight 5. Pay attention to nutrition and rest.

6. Use dumbbells.

Push-ups and sit-ups, as well as pull-ups, running is the best way to exercise, 30 minutes of running time a day.