Height: 1 72, Weight: 55, Novice, Prepare to build muscle, Ask for a workout plan, additional bounti

I suggest, I did it, and it worked well.

1. Run for 10 minutes.

2.Bend down and lift the dumbbell 100

3.Sit-ups 100

4.Push-ups 100

5.Lift up dumbbells for a total of 100

6.A total of 200 dumbbells are lifted alone

7.Wrist dumbbells total 200

8.Ten minutes of stretching.

The landlord can increase or decrease the amount according to his own situation. Hope.

Personally, I think that first gain weight, I feel that you are too light, and there is also to buy some protein powder to drink, which can increase protein.

Muscle training: 1. Monday flat bench press.

Fitness, especially muscle-building, must do a good job of nutritional supplements, to study fitness recipes, in your current situation is the type that does not eat fat, you need to regulate the spleen and stomach function.

Running, sit-ups, dumbbells, etc.

You're the same as I used to be, four years ago I was 179 and I was only 112 pounds. People say that I fell down when I was blown by the wind, and then I decided to go to the gym to exercise, Two years, my weight reached 145 pounds, inverted triangle, good lines, very thin waist, six abdominal muscles. The buttocks are also warped.

The four major muscle groups of chest, back, shoulders and legs are practiced in a circular manner. One part a day, one cycle rest day, and the weight of each exercise must be your own limit. A little heavier than the last time I did it (here it is.

day,) so that the muscle fibers will be torn apart. Regrow more muscle fibers to accommodate the heavier weight, do five sets in one movement, 8-12 counts as a group, preferably 12, unless it is the group of extreme sprints. After the chest exercise, take the triceps and biceps.

Shoulder training with forearms. After the big muscles are trained, then train the abdominal muscles, and the abdominal muscles are exercised once every two days, day after day.

Diet In the beginning, I got up and ate four egg whites and one egg yolk a day. There are also coarse grains, which are full anyway. After the practice, I immediately went home and ate four more egg whites, three taels of beef, and a lot of grains.

Bao mess (rice, steamed buns, noodles)., eat four meals a day. (Here, only one meal in the morning and one meal after cooking is eggs and beef) This is the case every day for two months, and I have grown ten pounds.

For three to six months, I only ate six eggs a day. The beef was added to five taels, and after half a year, I only ate four eggs a day. The food is not as particular as before, but the intensity of the exercise has not decreased, and it will grow very slowly in the back, almost 20 pounds or so in the first year, and then it depends on whether you have perseverance

If you want to build muscle, eat small, frequent meals, replenish the daily protein and carbohydrates, get enough sleep, and train properly.

Eat more and sleep more Exercise will lose excess fat, and if you are very thin, it is recommended to raise yourself for white and fat first.

Height, Weight, Age, Gender, Occupation Tell the coach what is included in the formal lesson plan.

1.Course Notes: How to use this course.

2.Exercise Classes: Strength exercise classes.

3.Aerobic Exercise: Aerobic exercise classes.

4.Knowledge Course: Fitness Knowledge Course.

5.Diet : how to organize your diet.

6.Living arrangement: how to manage time is more scientific.

7.Diary: Feedback on the exercise process to provide a basis for plan modifications8Weight selection: How to choose the right weight for you.

9.Supplementary lesson: How to complete a movement with bare hands when there is no exercise condition temporarily"The Complete Handbook of Fitness Coaching": All the movements to be encountered in fitness**, detailed annotations, revealing fitness pitfalls.

11.Long-term coach fitness coaching, modify fitness plans, answer fitness questions can find this coach.

It is enough to practice the back, shoulders and arms, but if you want to train the chest, if you want to train large muscles, the weight is a bit light, so you can only practice the lines. Let's give you a rough plan.

Chest training on the first day (1) Find a long bench, lie flat and do bench presses first, at least 8 to 12 in each group, and control the weight by yourself. It is best to do it until each group does not move. After doing one set, wait until the breath has calmed down and then do the second set, this movement cannot be lower than the group, mainly to exercise the muscles in the middle of the chest.

2) After doing the flat push, you can raise the head of the narrow stool a little higher and have a certain angle. In this way, it is possible to practice flying on the oblique bird. The main thing is to train the upper muscles of the chest.

In fact, the effect of this action is better than the first action. The essentials of the action are the same as the first one.

If there are only dumbbells, these two movements of chest training are almost the same. After exercising, if your physical strength is okay, you can take the triceps with you to train by the way, because the triceps are used more when you train the chest.

The next day to practice back pull-ups is the most effective action to practice latissimus dorsi Generally, as long as you live in an environment with a door frame structure, you can use the upper edge of the door frame to practice, and it is convenient, the training of the latissimus dorsi requires a large weight to engage in strength, and your pair of small dumbbells have almost no effect. If you have to use dumbbells: 7 sets x 8 single-arm dumbbell rows, 5 sets x 8 bent dumbbell rows, and straight-leg deadlifts

6 groups x 8 pcs. Similarly, after training the back muscles, you can take the biceps with you to exercise.

On the third day, target muscles: shoulder, movements: 5 sets of dumbbell presses x 8, 5 sets of bent birds x8, single-arm dumbbell front raise: 5 sets x8, upright rowing: 5 sets x8. The interval between breaks is also as long as the breath is stable, and the second set can be practiced.

Day 4, target muscles: biceps, triceps. Movements: 3 sets of dumbbell alternate curls x 8 pieces, 3 sets of concentrated curls x 8 pieces, 3 sets of chest single arm curls x 8 pieces, 3 sets of narrow bench press x 8 pieces, 3 sets of single arm neck and back arm flexion and extension x 8 pieces, and 2 sets of back arm flexion and extension x 8 pieces.

If you don't train your legs, these four days count as one cycle, and then rest for a day or two before moving on to the next cycle.

It's also good to do push-ups, sit-ups, eat less fatty meat, and use barbells.

Suitable for beginner bodybuilders.

A four-day dual-differentiation training program based on fixed equipment, exercising 4 times a week, and training each muscle block twice a week. The first course exercises the "torso", the second course exercises the "limbs", and the aerobic training is carried out after the completion of the equipment training, and the two courses are alternated.

Lesson 1: Exercise Parts Procedure Action Name Section.

1. 2nd week.

3. 4 weeks From the 5th week.

Number of Groups Number of Times Number of Groups Number of Times Number of Groups Number of Times.

Chest 1 Seated Apparatus Chest Press 1 8-12 2 8-12 3 8-122 Seated Apparatus Chest 1 8-12 2 8-12 3 8-12 Back 3 Tension Apparatus Chest Pulldown 1 8-12 2 8-12 3 8-124 Seated Apparatus Row 1 8-12 2 8-12 3 8-125 Prone Press 1 8-12 2 8-12 3 8-12 Shoulder 6 Seated Apparatus Shoulder Press 1 8-12 2 8-12 3 8-127 Seated Apparatus Lateral Press 1 8-12 2 8-12 3 8-12 Abdominal 8 Incline sit-ups 1 20-30 2 20-30 3 20-309 Seated apparatus Abdominal Compression 1 20-30 2 20-30 3 20-30 Lesson 2:

Workout Parts Program Action Name Section.

1. 2nd week.

3. 4 weeks From the 5th week.

Number of Groups Number of Times Number of Groups Number of Times Number of Groups Number of Times.

Triceps 1 Tension Machine: Chest Push 1 8-12 2 8-12 3 8-12

2 Seated apparatus arm flexion and extension 1 8-12 2 8-12 3 8-12 biceps brachii 3 tension apparatus standing curl 1 8-12 2 8-12 3 8-12

4 Seated Apparatus Arm Curl 1 8-12 2 8-12 3 8-12 Thigh 5 Seated Apparatus Leg Press 1 8-12 2 8-12 3 8-126 Leg Curl 1 8-12 2 8-12 3 8-127 Prone Leg Curl 1 8-12 2 8-12 3 8-12 Calf 8 Standing Calf Press 1 15-20 2 15-20 3 15-20

Look at my space, there was a formulation before, I haven't practiced for a long time, there are no conditions to go to school, Harbin is relatively cold outside, and it will continue in spring.

Diet: Meat, fish, milk, beans, and eggs are rich in protein, and the most important thing to gain muscle is protein; Also eat more fruits and vegetables, eat small meals often. Absorb well just after exercising, but wait 30 minutes before eating.

It is best to have some easily digestible, such as eggs and milk, and if it is inconvenient to eat, you can use protein powder or muscle building powder (thin people are more suitable to eat muscle gain powder first to gain weight).

The following plans are suitable for men over the age of 17.

First of all, there must be a pair of adjustable weights of Rangling dumbbells, different weights for different movements, the number of each group is exhausted in 8 to 12, which is most suitable for beginners to build muscle, so the number of each group is 8 to 12, and the weight of the dismantling and slippery chop is also adjusted to the exhaustion of this number. Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes.

Warm up for 10 minutes before doing the following exercises, and you can trot.

Day 1. Chest: 4 sets of dumbbell bench presses.

Dumbbell Flying Bird 4 sets.

4 sets of push-ups (quantity 20 to 30).

Biceps: 6 sets of dumbbell single-arm curls.

Curl 6 sets.

Abdominal muscle. The next day.

Legs: 6 sets of squats.

Lunge squat 4 sets.

Calf raiser 6 sets.

Triceps: 4 sets of dumbbell bent over arm flexion and extension.

4 sets of narrow push-ups.

4 sets of dumbbell neck and rear arm flexion and extension.

Abdominal muscle. Day 3.

Back: 4 sets of wide and narrow pull-ups (try to do more than 10) 4 sets of dumbbell rows.

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

Abdominal muscle. Rest on the fourth day.

After the other movements, train the abdominal muscles.

Abs: 4 sets of supine leg presses.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds.

Exercise your abs about 3 times a week.

It is a cycle of practicing three days and one day off.

Eat more meat and grow to more than 120 pounds first, and then train your muscles.

Hello, exercise and body shaping do not require rushing and slowing, I think the science of exercise is very important.

First of all, push-ups (pectorals, triceps) are best done in groups of a dozen, three to four sets at a time (two minutes of rest halfway), and twenty minutes of rest after doing it.

Then do three to four sets of sit-ups (abs) in groups of fifteen to twenty, resting for three to five minutes in between.

Finally, if you have spare energy to sing Xianglu, you can do three or four sets of dumbbells (humerus bits ji).

Bodybuilding is not recommended to exercise every day, muscles after exercising once (generally an hour and a half is almost) after 48 72 hours of recovery and growth time, during this time it is best not to exercise, and in these two to three days the most should be done is to ensure the intake of protein and vitamins (in fact, it is to eat more meat, eggs and vegetables), and to ensure a good sleep these days, sleep is also very important. Don't have psychological pressure, just be normal, if you can do this, you should be able to see the effect in two or three weeks, not only will your body get better, but your physical fitness will also be greatly improved, and you can feel it. I wish you success!!

Hope it can help you, all hand-hit, hope to, thank you!

Insist on doing anaerobic exercise every day, first do a five-minute aerobic jog, then start to train the equipment, train one part of the muscle group every day, repeat the exercise with the anaerobic equipment for an hour until you sweat all over your body, and then go home to eat and sleep well!

Push-ups, push-ups, and training methods have a lot to be insisted on.

Do you plan to do it in the following order: back, bice, chest, three heads, rest, shoulders, forearms, legs, waist, abdomen, rest, so that 5 exercises a week can be effective and solid exercise for 1 hour a day according to your situation

Back Bicep Barbell Row 6 10 5RM Weight Reduction One Time Again Dumbbell One Arm Row 12 5RM Rowing Machine Row 12 5RM Puller Pulldown 10 15 4RM

Rest for 10 minutes Perform bicep training 2 sets of hammer curls Barbell curl 6 8 5RM Dumbbell alternate curl 6 10 6RM (weight can be reduced by 2 reps in the middle) Seated inclined curl 8 12 4RM

ps: According to the cycle of 5 exercises and 2 breaks a week, the two heads are either with the three heads or with the back, but the combination of the three heads and the chest is obviously the most efficient The two heads are not suitable for novices to pull out for a day alone Here it is stuffed to the back.

Chest 3 sets of push-up warm-up Barbell bench press 5 5rm Dumbbell up and down recline bench press 10 3rm Dumbbell bird 12 4rm Supine arm flexion and extension 12 4rm

No rest to recuperate with triceps training, parallel bars arm flexion and extension, several sets of 3 sets (do your best), tension device, chest pulldown 10 4rm, dumbbell neck, back arm flexion and extension 10 3rm, bent arm flexion and extension 10 3rm

ps: The three heads can be used as a super group with the two heads, but after the arm training, shoulder training is obviously impossible to carry out (the dumbbell arm that was originally very easy has not been flattened and the arm is painfully unable to straighten), so the chest three-head combination in the primary stage is more suitable.

Shoulder, Forearm, Barbell Press, 10 15 3RM, Dumbbell Side Lift, 12 15 3RM, Bent Dumbbell Lift, 8 12 3rm, Dumbbell Front Lift, 12 15 3rm, Standing Barbell Lift, 8 12 3rm, Bent Bird, 12 15 3rm

5 minutes rest and forearm training Forehand and reverse wrist press 10 4rm 20 3rm Backhand barbell curl (not weight) 15 4rm

ps: The barbell press requires the triceps to exert a lot of force, and if the three heads are really tired, don't do it.

Upper and lower legs: Squat: 5 5rm, Seated leg curls, extensions: 10 5rm, Standing calf raises: 10 5rm, 20 3rm

PS: This day seems to be the least, but the intensity is actually the largest, and now I am weak, and when you can squat at twice the intensity of your body weight, at least one set of 90%, 100%, 110% intensity each time after the warm-up and one set of acclimatization groups, with protection.