It s about building muscle, it s about muscle building.

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!

At once, these gray shadows invaded.

A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. In view of this, I have given a training plan of 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes:

1) Back: pull-ups (pull-downs).

2) Chest: Plank bench press (seated chest press).

3) Legs: Barbell squat (Smith squat).

4) Shoulder: Barbell press (dumbbell press).

5) Arms: Barbell curl (dumbbell curl).

6) Abdomen: Sit-ups (supine leg presses). Training Notes:

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc. Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap.

By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time.

Finally, I wish you a speedy and successful fitness! The 14 Secrets to Gaining Muscle Mass: Heavy Weight, Low Repetitions, Multiple Sets, Long Displacement, Slow Speed, High Density, Consistent Movement, Peak Contraction, Constant Tension, Relaxation Between Sets, Exercise Large Muscle Groups, Eat Protein After Training, Rest for 48 Hours, and Prefer Light to Off.

Not everyone can build big muscles. Most people can get strong muscles with normal training. Bruce Lee didn't dare to guarantee that Bruce Lee used the electric shock method back then.

Cut. The two types you mentioned require a lot of effort to be able to, and you are not qualified to pick and choose. It's not that I look down on you. You think it's that easy to be a big guy!!

Do it! Do it first! Buying the right dumbbells and doing a movement is also better than fantasy! I don't want to hit you, but I still want you to wake up with shame.

Dumbbells are one of the important pieces of equipment for bodybuilding training. It's like a hammer and chisel that sculpts every muscle of the body. As long as you have a pair of dumbbells and a bench, you can do whatever you want.

In fact, your muscles should have been exercised a long time ago, just because the outer belly is covered by a layer of fat, so it is not obvious, you try to grasp the belly with both hands, if you can't grab the belly it is too thick, more than two centimeters is too thick, this is called high body fat, if you are more than two centimeters thick, do more aerobic exercises: play basketball, table tennis, badminton, skipping rope, jogging, etc. at least three times a week, exercise for more than 25 minutes, you will be pleasantly surprised after March!!

You can do some strength exercises with small loads, such as the dumbbell exercises mentioned upstairs, but you must stick to it, after three months, you feel that the abdominal muscles are firm because the fat in your abdomen has been converted into muscles, but if you want to train muscle mass, you still need to use some equipmentSit-ups are not the best workout.

Fitness training is divided into fixed equipment training and free weight training, and barbells and dumbbells are all free weights.

If you want to train more beautiful and shaped muscles, then it is recommended to go to the club for formal training, the effect is better, and the personal trainer of fitness has more communication

I'm an athlete! I suggest you do more exercise, run, play basketball, do 100 sit-ups a day, do push-ups, do horizontal bars and parallel bars...It's all about getting you there!

The school has horizontal bars and parallel bars! There are a lot of muscles that can be trained!