Urgent need for a fitness plan, urgent need for a fitness plan Thank you

Start with a cycle every week. To put it simply, do 6 days with one day of rest, because muscles are growing at rest.

6 days may be arranged like this:

Day 1: Do chest presses, such as bench presses, push-ups, ......

Day 2: Do back exercises such as pull-ups, rowing movements, ......

Day 3: 2 apps and 3 ceps in the arm, and the ...... can be completed with dumbbells

Day 4: Small areas such as the abdominal muscles and trapezius muscles on both sides of the neck.

Day 5: Do the waist, it is best to use a barbell, otherwise it is okay to replace it with heavy objects, protect the waist and don't get hurt.

Step 6: Do thighs and calves, and squats on the thighs. Calf tiptoe exercises can also be exercised in ordinary running.

Then continue after a day of rest, no matter what kind of exercise, do it gradually, do it in groups, don't let yourself get too tired, and pay attention to more water and salt.

After two months, you can put several of these parts on the same day according to your own situation, shorten the cycle, and at least 4 days a cycle.

Brother, I wish you a proud good figure as soon as possible.

Choose the right weight dumbbells.

Day 1 program.

Chest: Bench press 6 sets of 8-10 reps per set.

4 sets of 10-20 reps each.

Double Gong arm flexion and extension 4 sets of 8-10 reps per set.

Butterfly machine chest clamp 4 sets of 8--10 reps per set (as an auxiliary) Back: pull-ups 4 sets of 6--8 reps per set.

Latissimus dorsi chest pulldown 6 sets of 10-12 reps per set.

Abdominal: 4 sets of 20 reps of sit-ups.

Supine leg press 4 sets of 20 reps each.

Plan for the next day.

Shoulders: 6 sets of upright lifts of 8-10 reps each.

Seated dumbbell lifts 4-6 sets of 8-10 reps each.

Dumbbell side press 4 sets of 12-15 reps.

Arms: 4-6 sets of upright barbell curls 10-12 reflexes and extensions of the back of the neck 4-6 sets of 10-12 reps per set.

Legs: Squat 6-8 sets of 8-12 reps.

Calf raises: 6 sets of 12-15 reps.

Day 3 plan: Same as day 1.

Day 4 plan: Same as the second day.

Well, just do it according to the upstairs 2 people, don't press them if you don't do it, according to your own state and physical fitness, generally a group of actions to stop when you are tired, rest and then do, do 3 groups, tired - that is, if you do another one, there may be safety problems.

Dude, I'm pretty much the same as you. I 173. The starting point is 53kg. Now I have grown 10 pounds in a month.

My plan: Monday: Chest: Flat bench press 6 sets (5kg, 10, 15, 20, 20, 10) dumbbell flying bird (15lb, 20, 25, 20-10-5 exhaustion group) Sometimes I do a combination of equipment, mainly depending on the state.

Three-headed: 2 movements.

Wednesday: Shoulder: Neck back push barbell (5,,10,10,,5) dumbbell B2-head: basically use the method you said.

Friday: Back: 6 groups of pull-ups (with friends to support it, otherwise no one can do it) 4 groups of seated rowing.

Sit-ups 30x2

There is also a 3x12 machine for training the abs below the abdomen

Sunday: Legs: Squat 8 sets (5,,10,,,15,15,10,5) Don't go for too much weight. It's easy to get hurt, but you have to practice until you are exhausted every time!!

Pay attention to rest and nutrition.

Work out according to your strength, hand muscles, pecs, etc.

Set yourself a combination to train systematically!

Monday: 40 minutes of jogging, intensity: You can cope with someone talking to you during the run.

Seated pulldowns: 3 sets of 15-20 each.

Leg curl deadlift: Same as above.

Barbell curls: 3 sets of 20 per set.

Steel rope press: 3 groups of 20 pcs each.

Supine crunches: 3 sets of 20-30 pcs.

Supine leg press: 3 sets of 20-30 pcs.

Wednesday: You can go to a spinning class for 45 minutes per class.

Flat bench press: 3 sets of 15-20 pcs.

Seated chest press: 3 sets of 15-20 per set.

Seated shoulder presses: 3 sets of 15-20 each.

Seated side raise: 3 sets of 15-20 per set.

Supine crunches: 3 sets of 20-30 pcs.

Supine leg press: 3 sets of 20-30 pcs.

Friday 40-minute jog with the intensity: You can handle it when someone talks to you during the run. Of course, you can also take spinning lessons.

Leg flexion and extension: 3 sets of 15-20 per group.

Leg curls: 3 sets of 15-20 per set.

Weighted squats: 3 sets of 15-20 each.

Supine crunches: 3 sets of 20-30 pcs.

Supine leg press: 3 sets of 20-30 pcs.

It is important to keep the total time of each workout within 60-80 minutes, and not to rest more than 60 seconds between sets.

There is more training in the abdomen, because the abdomen is the easiest to grow meat, and it is quite enviable to have 6 pieces of dried tofu in the abdomen.

Practice for two days and take one day off.

On the first day, bench press, chest clamp, 8-12 reps for 4-6 sets, 8-12 reps for bicehead curl and dumbbell curl 4-6 sets. Jog for more than 30 minutes.

On the second day, pull down the neck anteriorly, row 4-6 sets of 8-12 reps, three-head supine arm flexion and extension, and press the steel line under 4-6 sets of 8-12 reps.

On the third day, dumbbell head presses, 4-6 sets of 8-12 machine presses, leg squats, leg curls and extensions, 4-6 sets, 8-12 times, and jogging for more than 30 minutes.

Rest on the fourth day.

4-6 sets of 30 crunches per set and 4-6 sets of hanging leg raises of 8-12 per set.