How Wade became a muscular man

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

The number of each set is 8 to 12, and the weight is adjusted to each group to only do 8 to 12 before exhaustion, and each group does not take more than 1 minute to rest.

Day 1. Chest: 6 sets of barbell bench presses.

3 sets of up and down incline bench presses.

Dumbbell Flying Bird 4 sets.

Biceps: 6 sets of dumbbell single-arm curls.

6 sets of barbell curls.

Abdominal muscle. The next day.

Legs: 6 sets of squats.

Prone calf flexion 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: 6 sets of wide pull-ups (try to do more than 10) 4 sets of barbell bent rows.

Seated pull-down (on gym equipment) 4 sets.

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

Dumbbell shrug 4 sets.

Abdominal muscle. Rest on the fourth day.

After the other movements, train the abdominal muscles.

Abs: 6 sets of supine leg presses.

Plank for a minute.

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

Exercise your abs more than five times a week.

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

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).

Do a lot of fitness exercise every day.

From easy to difficult, it is divided into:

1. Lift heavy objects and accompany the beam. You can usually do more exercises to lift things, which seem to have nothing to do with wrist strength, but in fact, improving your grip strength is the basis for developing strong wrist strength in the future.

2. Refers to bench pushes. Do push-ups with ten fingers on the ground. This is the first step in building grip and wrist strength. The longer you stick to this link, the better the results.

3. Horizontal bar overhang. The longer the grip, the stronger the grip.

Fourth, roll "jack wrist". It's the way a friend on the first floor said. This method is a great improvement in grip strength and can increase the grip endurance of the slag strong hand, but it is laborious to exercise.

It must be consistent, and after each workout, you need to put your forearms down thoroughly and do relaxation exercises. The weight attached to the rope can be weighted to increase the strength. When the lifting weight is 5 kg, the rope is long and meters, and it can be rolled 2 times in one breath, and the right hand grip can crush ordinary teacups.

5. Hold your body with both hands on your side. Hold a bar perpendicular to the ground with both hands and lift your body parallel to the ground. At first sound, it sounds incredible, in fact, it is not difficult, when you can do 100 finger pushups in one breath, you will have the ability to do two-handed side grip lifts, the longer the exercise intensity, this method is to exercise the explosive power of the wrist.

The first is to have time, and the second is to have absolute money to do fitness, and you also have to buy whey buried protein powder to keep 30 minutes a day after strength training and before it is 45 minutes itch-free.