Ask for a fitness program gym for men to gain muscle

Lesson 1: 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.

There are those who do not understand continue to ask!

Is your diet good and nutritionally up to date?

And there are intervals, and you don't have to practice all the time to go on and on.

Height, weight, age, I don't know if it's not a good suggestion, add a question, and which part of the muscle you want to increase

Hello, I'm a fitness trainer: the best way to lose fat and get in shape is cardio training + strength training!

40-50 minutes each time. The distance is 3-5 km. Heart rate is controlled at 220-age x 60-70% (i.e. speaking is not very strenuous intensity).

2. Strength training program (4-5 times a week, about 50 minutes each time).

1.Jog on the treadmill for 10 minutes to warm up.

2.Stretch the muscles to be exercised (static stretch) Day 1 Back + Biceps Training Day Pitch Barbell Row 15-20rm (reps) x2 sets (60-90 seconds rest between sets) Neck pulldown 15-20rm (90-120 seconds rest between movements) Seated machine row 15-20rm Dumbbell one-arm row 15-20rm Pull-ups (optional) 5-20rm Seated dumbbell alternate curl 15-20rm e-z barbell curl 15-20rm tension machine curl 15-20RM Day 3 Leg Training Day Smith Half Squat: 15-20RM (reps)x3 sets Seated Leg Press 15-20RM Leg Curl 15-20RM Leg Curl 15-20RM Leg Curl 15-20RM Day 5 Chest & Shoulder Training Smith Barbell Press 15-20RM (Reps)x3 Set Incline Dumbbell Press 15-20RM Incline Dumbbell Flying Bird 20-25RM Seated Dumbbell Press 15-20RM Standing Dumbbell Side Press 15-20RM Day 7 Abdominal+Triceps Training Day Abdominal Trainer 15-20RM (times) x2 sets Sit-ups 15-20RM Supine leg press 15-20RM Twist sit-ups 12-15RM From both ends 12-15RM Seated dumbbell neck back arm flexion and extension 15-20RM Rope press 15-20rm (You can also use one training session to train all parts once, choose one movement for each part Do 20 circuit training for each movement!)

3. Diet: Eat small and frequent meals, slow down the pace of eating, eat more vegetables and whole grains, drink more water, and control the intake of high-calorie foods.

I wish you a happy and speedy success, if you still have fitness questions, you can ask or ask this coach to answer.

I feel that it has been helpful to you, and I hope you can choose [satisfactory answer] Thank you for your encouragement and support to our team.

If you are exercising, you must first ensure that your nutrition keeps up, pay attention to eating more low-fat and high-protein foods, such as fish, beef, muscle, and fruits. If you want to practice the line, first eat yourself firmly and insist on two hours of anaerobic exercise every day, with a high frequency and light weight.

The equipment and exercises are carried out together, objectively evaluate their physique, and then make contact, the key is to go to the gym every day and improve their exercise methods in practice.

Eat right, exercise right. I have a suggestion, if you approve of it, implement it, and if you don't, use it as a reference.

Wake up at 6 a.m. and run for 1 hour (you can reduce excess body fat) Breakfast at 7 a.m. (an egg, 300ml of milk, preferably rice) You can do normal activities at 8 a.m., but it is best not to do strenuous activity. Because I just finished eating.

The rest of the time is free to move around freely.

At noon, it's best to eat some rice + vegetables, meat, soup, and eggs as long as you can maintain your activities in the afternoon.

In the afternoon you can do some exercise, exercise, push-ups, squats and so on. It's best to go to bed before 9 p.m., don't stay up late, if you stay up late, you have to lose weight.

It's good to stick to it every day, and if you think it's feasible, start it

Eat more protein-rich foods, less oil and less salt, and eat smaller, more frequent meals. Also pay attention to getting enough sleep. As for fitness plans, it varies from person to person, so don't practice blindly that there is no one-size-fits-all plan.

Actually, it's not difficult, the main thing is to persevere.

Go to the treadmill to run first, the speed starts with the speed of brisk walking, and then adjust the speed to the speed that you are most comfortable for jogging, running is best for 20 or 30 minutes, if you are out of breath in the middle, hold on for a while and stop, the most important thing for jogging is to adjust your breathing, breathing is smooth, and running will not be so difficult.

You're already sweating after running, so don't sit down, find a place to press your legs, stretch your tendons, and you'll be comfortable.

At this time, you are already breathing evenly, go drink saliva, don't drink too much, hehe.

Then you can go to the combination equipment to practice first, and then go to the dumbbell area.

Spinning is more tiring, mainly to train the thigh muscles, and part of the waist, you will know when you have time to try.

Then take a shower and go home

Eat high-protein foods, milk, eggs, soy products after exercise.

Meat eats fish and chicken because it is high in protein and almost fat-free.

Fitness plans are different from person to person Step by step It is difficult to achieve good results just by saying on the Internet (so there is a personal trainer service) I can only give you a general suggestion: if you describe it as a little fat Want to lose belly Combine jogging for 30 minutes a day Elliptical machine for 20 minutes Sit-ups for 15 minutes to lose fat Mobilize your body first Practice for 3 months and then consider gaining muscle (too much else is nonsense) After determining the goal, the most important thing is the word 'persistence' Otherwise, all the work will be wasted!

Drink water or eat some fruit, such as apples, after a workout. Dinner is appropriate to eat less and keep it. I wish you a speedy success.

Let's run first and get rid of some of the fat.

Running is the best option, jogging for more than half an hour at a time.

All it takes is a pair of dumbbells, a systematic exercise plan, and perseverance to succeed. You are a beginner, arrange a beginner fitness plan for you, and there will be unexpected results after a few months of perseverance, and I wish you an ideal body as soon as possible.

On Monday, chest + triceps training.

1) Dumbbell bench press 10-12rm x3 set.

2) Dumbbell Flying Bird 10-12rm x3 set.

3) Push-ups 15-20 (times) x4 sets.

4) Seated single arm neck and back arm flexion and extension: 8-12rm (times) x3 sets (5) Vertical arm flexion and extension: 8-12rm (times) x3 groups Wednesday, back + biceps training.

1) Dumbbell Row: 8-12rm (times) x4 (2) Pull-up Wide Grip: 8-12rm (times) x4 (3) Pull-Up Narrow Grip:

8-12RM (times) x4 (4) Push-up Curls: 8-12RM (times) x3 sets (5) Standing Dumbbell Hammer Curl 8-12RM (times) x3 sets (6) Seated Dumbbell Alternate Curls: 8-12rm (times) x3 sets Friday, Leg + Shoulder Training Day.

1) Dumbbell squat 8-10rm (times) x3 sets (2) Dumbbell lunge squat 8-10rm x3 sets.

3) Dumbbell Lift 8-10rm x3 set.

4) Standing dumbbell press 10-12rm (times) x3 (5) dumbbell side press 10-12rm (times) x3 (6) dumbbell front flat press 10-12rm (times) x3 I wish you early success, if it is useful to you, please [choose as a satisfactory answer], give a [agree] to express encouragement. Thank you.