What are the plans for fitness, in a hurry?

To say something you don't like to hear, it's a little late for you to train your chest muscles at your current age, and it will be very difficult to connect them, but people are in exercise. It is recommended that you run in the morning and go to the gym in the afternoon. If you go to the gym, the trainer will develop your suitable workout for you for free; If you can't go to the gym, you buy a pair of dumbbells that fit your weight, buy a dumbbell bench (the kind that can be angled), and then you do the dumbbell bench press every afternoon, morning and evening (of your choice).

It is best to do 6 sets a day, more than 8 in each group, and then slowly add them yourself. The best bench press is 6 sets at a 60-degree angle and 6 sets of lying down. Run properly in the morning.

The most important thing is to eat well and rest well. Hope it helps. bar.

I have written a lot about my own experience!!

The plan is too complicated, remember one thing, don't pursue any muscles and body shape when you are a little older, it is best to improve your physical fitness. The main thing is cardiopulmonary function, etc.!

First Lesson:

Chest: Flat barbell bench press: 10 15 reps set of 6 sets, Incline dumbbell bench press: 10 15 reps set of 6 sets.

Flat dumbbell birds: 10 15 reps Group 6 sets.

Cross chest clamp: 10 15 reps Group 6 sets.

Triceps: Seated single arm neck back arm flexion extension: 10 15 reps Group 6 sets.

Pitch arm flexion and extension: 10 15 reps set 6 sets.

Standing posture: 10 15 reps Set 6 sets.

Lesson 2: Memorize:

Broad grip pulldown at the back of the neck: 10 15 reps Set 6 sets.

Seated opposite grip flat pull. : 10 15 reps Group 6 sets.

Anterior neck wide grip pulldown: 10 15 reps set of 6.

Biceps: Push-up, curl: 10 15 reps Set 6.

Barbell backgrip curl : 10 15 reps set of 6 sets.

Dumbbell alternate curls: 10 15 reps set of 6.

Lesson 3: Shoulder: Dumbbell Flying Bird: 10 15 reps Group 6 sets.

Seated dumbbell push-up: 10 15 reps Set 6 sets.

Leaning over the birds: 10 15 reps Group 6 sets.

Trapezius: Seated post-neck press: 10 15 reps Set 6 sets.

Forearm: Standing barbell premise: 10 15 reps set 6 sets.

Barbell backgrip curl : 10 15 reps set of 6 sets.

Session 4: Thighs (quadriceps).

Post-neck squat: 10 15 reps set 6 sets.

Seated leg extension: 10 15 reps Set 6 sets.

Weight-bearing scissor squat: 10 15 reps set 6 sets.

Biceps femoris: prone hook legs: 10 15 reps Set 6.

Squat machine squat : 10 15 reps set 6 sets.

Calf: Standing forefoot weight-bearing calf raise: 10 15 reps Set 6 sets.

Abs: (Daily).

Prone push-ups: 10 15 reps set of 6 sets.

Seated flexion and extension: 10 15 reps set of 6.

Jogging 3000 (15 minutes) before a workout, muscle stretching between groups, exercising every other day, a cycle a week, and eating normally if you don't participate in the competition, my plan is for reference only!! Progress together !!

If you don't understand, continue to ask!

3 All brothers, look at your specific gravity, you are indeed a little thin. But it's okay, the process of exercising will make you more strong, more manly. Pay attention to nutrition during exercise!!

Be sure to be rich and eat more protein-containing things, such as fish, legumes, eggs, milk. The 30 minutes before and after each workout is the time when energy is most needed, and this is the time when energy must not be good. Remember: Don't drink carbonated drinks.

Here's my fitness plan for you!

Chest plank bench press 3 sets - 10 reps (training the whole chest), down incline barbell bench press 3 sets - 10 reps (training the lower edge of the chest muscles), parallel bars arm flexion and extension (wide grip) 2 sets - 10 reps (training the lower edge of the chest muscles), up incline dumbbell press (30 degree angle) 3 sets - 10 reps (training upper chest muscles), plank dumbbell flying bird 3 sets - 10 reps (training pectoral muscles), apparatus chest clamp 3 sets - 10 reps (training chest groove), back pull-ups 3 sets - 10 reps (upper back) barbell row 3 Set - 10 reps (lower back).

Narrow grip pull-down 3 sets - 10 reps (upper back).

Seated rows 3 sets - 10 reps (lower back).

Shoulder seated barbell press: 3 sets - 10 reps (entire shoulder), seated dumbbell press 3 sets - 10 reps (entire shoulder), upright barbell pull-up (narrow grip distance) 3 sets - 10 reps (deltoid anterior middle bundle), dumbbell side press 3 sets - 10 reps (deltoid anterior middle bundle), reverse sitting chest clamp 3 sets - 10 reps (deltoid posterior fascicle), dumbbell prone bird 3 sets - 10 reps (deltoid posterior fascicle), triceps brachii narrow grip bench press 4 sets - 10 reps.

Supine arm flexion and extension 3 sets - 10 reps (triceps) and 3 sets of instrument presses - 10 reps (triceps).

3 sets of standing dumbbell lifts - 10 reps (triceps) biceps.

3 sets of barbell curls - 10 reps (biceps).

Dumbbell curl 3 sets - 10 reps.

3 sets of braces - 10 reps (biceps).

If you don't know what you say, please ask, if you think what I said is useful, adoption is a virtue.

I'll write it to you here, you are too thin now, to see if it is a genetic problem, or you are undernourished, generally speaking, there are many people who say that he usually eats a lot, or does not grow strong, is wrong, or caused by insufficient nutritional intake, you have to think of muscles, first of all, you must start with diet, otherwise it is useless to exercise, do not eat muscle building powder for the time being, protein powder is necessary, the daily diet should contain several, beef, chicken breast minced meat, carbohydrates, vitamins, simply put, meat without skin, beef, chicken and eggs, cereal rice, fruits, vegetables, must be ingested every day, and then the amount, one pound of beef a day, raw beef is processed by yourself, don't buy braised beef, try to eat olive oil or tea seed oil, I only eat olive oil, you need to eat more at each meal than usual, if you feel full, you can eat a little more, because your stomach has been used to the previous amount of food, you can increase it appropriately, adapt, replenish energy, enter the gym 2 hours after meals, aerobic exercise for 15 minutes, running, and then exercise large muscle groups, Three standard movements, squats, deadlifts, bench presses, don't do other small muscle groups for the time being, according to your limit, each group does 8-10 to exhaustion, that is, the limit, three times per group of movements, 15-20 seconds apart each time, because you are very thin, so you don't need to run again after the action is completed, I have a high fat content, so after the action is done, you still need to run for 30 minutes, you will feel trembling after all the actions are completed, if not, prove that the intensity is not enough, increase the intensity, take protein powder immediately after exercise, Protein powder, you go to iherb** to buy, the domestic ones are fake, whey protein powder. Immediately after exercise, mix with milk and shake it with a shaker cup, so insist on 1 month, go to the gym every 3 days, you will feel that your physical strength will be strengthened, and there will be obvious changes in your upper bust, waist, and legs. After your large muscle groups have been significantly changed, then interspersed with exercises for small muscle groups, such as shoulders, arms, back, abdomen, don't practice these at first, you first press this for a month, see the effect, and then give you suggestions for the next stage, I basically do these three fixed movements every time, after the muscles are basically formed, I only do small muscle training, you try first, don't ask for complete movements at the beginning, your foundation is not enough.

Fitness is a long-term exercise, it can't be achieved overnight, I insisted on it for 2 years, in fact, the change was obvious in 4 months. Start, then persevere, it was painful at first, many people just can't survive 4 weeks, and then they are wasted, I hope you are exceptional.

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.