Can anyone help me specify a fitness schedule? I am 21 years old, 166 tall and weigh 46 kg. Thank yo

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.

If you don't understand, continue to ask.

Friend: I'm pretty much like you. I'm 20 years old, and I'm about the same height as you. Weight 57 kg.

Wake up every morning and do push-ups no more than 60 standard. You can start with 10, but if you can't do 10, you think that if you do more, your body will be better. If you can do more, you can do more, and slowly increase more.

Don't make 10 today, 9 tomorrow...

I make 60 of them a day anyway, and if I don't have time, I'll put my feet high and make dozens of them, eat something to go to work, and come back from work and have time to go to the gym for two exercises.

There are a few easy ways to build your abs and upper limb strength:

1. Do you know push-ups? Hold that position (don't bend your arms) and don't arch or collapse your waist for two or three minutes. Then lie on your back and rub your abdomen for 1 minute. Repeat 3-5 times.

Second, after doing the above one, let's try the taste of handstand. Handstand push-ups. 10 at a time. 3-5 groups.

3. Lie flat, with your legs together and raised at a 45-degree angle to the ground. Sing the longest song you know ... 3-5 times in a row. Remember to rub your abdomen when you're done.

Results in one week, improvement in one month, and noticeable in two months. Half a year later, the abdomen is almost eight. After that, just do one set every three days.

Do sit-ups, since you also play football. I might as well tell you that Ronaldo does 5,000 sit-ups a day.

It's not easy to train your abs. Just go to the ** network to buy a multi-functional supine board or a small flying bird. You can train your abdominal muscles or your arm muscles.,I just bought a little bird from the **** Ijikang of the **.com.,Now it's okay to practice at home every day.,Hehe.。。

Now the muscles are obvious. Proud, his store sells all home fitness, which is very suitable for those of us who don't want to go to the gym, you can also try it.