Find a schedule to build muscle, find a fitness schedule

Monday: Chest Movement: Barbell bench press 5-6 sets.

Dumbbell bench press weight is the same as above 6 sets.

Big Flying Bird Rack Chest Same as 5 sets.

Three-headed: 5 sets of supine barbell arm flexion and extension.

The tensioner is pressed down.

Rest the next day.

Wednesday: Back: Pull-ups Each set is pulled to exhaustion 5 sets.

Pull-down 5 sets.

Lean over and row with dumbbells on both sides in a set of 4.

Biceps: 4 sets of barbell arm curls.

4 sets of dumbbell arm curls.

Friday Shoulder: Smith barbell press 6 sets.

Barbell upright rowing 4 sets.

5 sets of dumbbell side raises.

Abdomen : 5 sets of sit-ups.

5 sets of hanging leg raises.

Supine leg raises 5 sets.

Sunday Legs : 6 sets of squats.

4 sets of instrument leg presses.

4 sets of leg flexion and extension.

5 sets of instrument calf raises.

The schedule is much the same, mainly because your physical fitness determines how much weight you can practice The upstairs schedule is very comprehensive, and you can add an incline bench press and a downward incline bench press in terms of pectoral muscles, and the downward incline bench press can be replaced by parallel bars, but the strength of the triceps will be more You can keep each group at about 10-15 You can also add a flat dumbbell to clamp the chest Remember that the posture must be standard

LZ thinks that you can keep it at 4-5 days a week, and each time you have to do a good warm-up exercise, and then aerobic exercise for half an hour, only then will you have an effect, before starting your muscle workout, so that your muscles are not easy to strain! (It is recommended that you take a cycling class and sweat comes quickly).

And then you can do strength exercises, and I think the 1L one is very good.

It is still necessary to set aside 2 days a week to rest the drops.

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.

Strength training is best practiced between 4 and 6 p.m. Basketball requires a high level of overall quality, not only absolute strength, but also explosive power and muscle endurance.

Thigh strength training can be done in the gym with a smith rack for half squats, seated leg curls and extensions, prone leg curls and frog jumps. 10-12 per set, 60%-80% of maximum strength, four sets of each movement, 30 seconds of rest between sets.

After exercising, you can supplement protein powder and eat more foods with high protein content, such as: fish, shrimp, beef, etc.

Let's talk about the easiest and easiest first, pectoral push-ups, abdominal crunches.

Speaking of the most effective, the pectoral barbell bench press, the abdominal oblique board supine turn.

Finally, let's talk about the rest, pectoral muscles: dumbbell birds, tension machine to expand the chest. Abs: Supine sit-ups, supine leg raises.

Guidance: 3 times a week, about 45 minutes each time, every other day. The key is to do aerobic exercise every time, the movements should be in place, and the intention should be consistent.

There is a noticeable effect in about 2 months, so be sure to stick to it.

Practice swimming, pull-ups, push-ups, etc. Swimming holds your breath and exercises your lung capacity. The muscles of the chest and abdomen can be strengthened.

Tension machines can also be used, all kinds of exercises need to be insisted on, do not exercise for a period of time.

Life care: Usually to strengthen nutrition, more protein and water, nutrition can not keep up, we are talking about no source of water and no roots.