I weigh 154 and am 176 tall, and I want to train my muscles

In the club 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.

Family dumbbell program.

Chest and shoulder training:

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 dumbbell one-arm row 4 sets x 10-12 reps.

Dumbbell leg curl deadlift 4 sets x 10-12 reps.

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

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

Supine sit-ups: 4 sets x 15-20 reps (to practice oblique muscle movements), fitness ball crunches: 4 sets x 15-20 reps.

Leg crunches 4 sets x 15-20 reps.

Reverse crunches: 4 sets x 15-20 reps.

Traditional crunches: 4 sets x 15-20 reps.

B2-head and triple-head 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.

Dumbbell arms lift 4 sets x 10-12 reps.

Dumbbell single-arm curl 4 sets x 10-12 reps.

If you are fat, it is recommended that you lose weight first and then exercise, because the muscles that are fattened are big and ugly.

After practicing, remember that I rely on you.

Go try your hand at ab rippers! Very effective (abs).

The gym is waiting for you.

First of all, if you have previous experience in fitness and have seen your situation, so you have the following humble opinion.

Start exercising about an hour after eating, in your case, you should focus on two things at the initial stage: one is squat, because the squat is aimed at the lower part of the body, and the lower part of the body can be better driven by the movement of the upper body; The two aerobic exercises, running is the best, alternating between fast and slow running, and then insist on it for 30 minutes after the whole body is soaked, because the sweat that begins to flow is more water, so only the last time to insist is the real fat burning, otherwise even if you run for a short time every day, the effect is not good.

Secondly, the bench press is more important (switch to dumbbell bench press when you are engorged). Do these three things at home first, and you're halfway there. Anaerobic exercise is best done in the afternoon, and depending on your own situation, you can supplement with carbohydrates or small pieces of chocolate.

You should feel sore the next day after each exercise, otherwise you don't exercise enough. Men, you have to be cruel to yourself!

Finally, although you have enthusiasm, I suggest that you have to pay attention to the repair of the body.

Start with running, and then gradually expand to other sports, such as ball games, swimming, weightlifting, and you can also participate in some bodybuilding exercises.