Many people hope to help themselves gain muscle, because without muscle, the body looks very thin and weak. If you can build more muscles through exercise, your figure will be better, and at the same time, your body will also be exercised and become better. Then let’s take a look at what are the plans for collection five days a week, right?
Monday
On Monday, you can start exercising your chest and triceps. Eat whole-wheat bread for breakfast, add tuna for lunch, and eat sweet potatoes for dinner. This has a better effect on muscle growth. The muscles exercised in these two parts will also make the body shape more beautiful in the future. Exercises to strengthen the chest muscles, such as flat barbell bench press, parallel bar dip and extension, etc., as well as single shoes, barbell bench press, dumbbell fly, and gantry chest clamp, can make the chest muscles more stylish and increase muscle. If you want your arm muscles to be more developed, if you want to exercise your triceps, you should use narrow-grip bench presses, rope push-downs, dumbbell dips, parallel bar dips, etc.
Tuesday
Exercise the muscles of your legs and shoulders on Tuesday. Eat a banana for breakfast. You can choose macaroni with some vegetables for lunch. For dinner, you can still use whole grains instead, such as corn. There are many movements to exercise the legs, such as the very familiar squats, leg extensions, supine leg curls, etc. These movements can help you develop the quadriceps muscles of the legs. . If you want to exercise your shoulders, you need to exercise the deltoid muscles. There are many exercises that can exercise the deltoid muscles, such as dumbbell press, dumbbell lateral raise, barbell press, bent-over dumbbell fly, etc.
Wednesday
Start working on your back and biceps on Wednesday. Eat a sandwich for breakfast, chicken breast for lunch, and a slice of whole wheat bread with an apple for dinner. In addition, the exercise of the latissimus dorsi is very important. It can be combined with the exercise of the chest muscles to make our side muscles look stronger. It is the best way to exercise the back.The best way is actually to do pull-ups, which everyone should be familiar with. In addition to pull-ups, there are also lat pull-downs, barbell rows, dumbbell rows and other movements. Most rowing movements can help everyone develop their latissimus dorsi muscles. Biceps exercises can also be done with pull-ups, barbell curls, and dumbbell curls.
Friday
After three days of practice from Monday to Wednesday, everyone’s muscles will be in a state of fatigue and need to be repaired. Muscles will grow through continuous exercise and tearing, but they also need to rest during this period, so we have Set aside the day of Thursday to rest, and then continue to exercise the chest muscles and triceps after Friday.
Saturday
On Saturday, repeat Wednesday’s exercise and diet as usual. It is more appropriate to perform five exercises a week, emphasizing the exercise of your chest, back, triceps and biceps, and leaving two days to rest.
From the analysis of the article, we can see that it is basically necessary to exercise five times a week. If you want to build muscles, you not only need long-term exercise, but also need a period of time to allow the muscles to recover.
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