Please help me get a fitness plan

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.

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

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

Supine twists, sit-ups: 4 sets x 15-20 reps (to practice oblique muscles), and hanging leg presses: 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.

Back training on the fifth day.

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- and three-headed training.

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.

The above training theories may not be healthy.

A person's strength is determined most of it in genes, and acquired efforts are just perfecting and supplementing

I believe it will help you a lot when you buy this encyclopedia.

You don't need any special fitness plan, as long as you stick to Limei for an hour every day, have 30 to 40 minutes of exercise, and you can sweat to get fit, and then eat less, your figure will get better. Fitness is about perseverance.

Biceps: Arm curls are fine, 18 sets, three sets.

Triceps: arm flexion and extension, 18 sets, three sets.

Deltoids: anterior raise, lateral raise, 18 sets, three sets.

Latissimus dorsi: single-arm lift, 18 sets, three sets.

Pectoralis major muscles: bench press, supine bird, 18 sets, three quadriceps, biceps femories: weighted squats, 18 sets, four calf muscle groups: weighted heel raiser, 18 sets, three sets.

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A multi-trainer is sufficient

Fitness rules: 3 points by training, 7 points by eating. 1. Nutrition.

Nutrition is the most important thing, and more foods with high protein content, such as beef, eggs, and fish. 2. Training. Be sure to follow the plan strictly and master the correct training movements.

3. Rest well. Get enough sleep, especially after training.