Fitness plan

" /> Monday: Chest and triceps training (rest 30 seconds between sets)
" />

Chest training

three head training

Dumbbell bench press single 5KGX3 groups

Dumbbell neck and back arm flexion and extension 5KGX3 groups

Flat Flyer Single 5KGX3 GroupsX (20/group)

Horizontal arm flexion and extension 5KGX3 groups (15/group)

Push-ups 2 sets X (12/set)

" /> " /> Closed on Tuesday

" /> Wednesday: Back muscles and biceps
" /> biceps training back muscle training

Alternate dumbbell curl single 5KGX3 groups X (20/group)

Wide Grip Pulldown 20KG 3 groups/20 pieces/group

Incline curl single 5KGX3 setsX (20/set)

Bent-over dumbbell rowing 10KGX3 groups

Bell concentration curl 10KG X3 groups X (15/group)

Seated rowing 20KG 3 groups (15/group)

" /> Closed on Thursday
Jog on the treadmill for 40 minutes at a speed of 8, run for 8 minutes in between and walk slowly (at a speed of 5) for 2 minutes, divided into 4 beats for a total of 40 minutes. No need to do weights. You can also do aerobics or spinning. " />

Friday shoulder training
" /> Deltoid training

Upright side raise single 5KGX4 setsX (15/set)

Shoulder press single 5KGX4 sets
Upright rowing 5KG
" /> Closed on Saturday
" /> " /> Sunday: Thigh and calf muscle training
" /> Thigh and calf muscle training

Barbell squat 10KGX4 sets

Dumbbell bow and arrow part 10KGX4 groups

Dumbbell negativeHeavy heel lift 10KG X4 groups X (30/group)

" /> " /> " >Notes:
" />

1. Do what you can within your capabilities, and avoid excessive force, sudden stops, repeated moderate to high-intensity exercise loads, etc.;

2. During the fitness process, if you have chest tightness, difficulty breathing, weak legs, pale face, and cannot keep up with the original rhythm, you should appropriately reduce the intensity, increase the depth of breathing, and overcome the inertia of the internal organs as soon as possible;

3. When exercising, choose soft-soled shoes or sports shoes and wear sportswear;

4. After exercising, do not stop exercising suddenly. Exercise for at least another 5-10 minutes.Relax.

5. Don’t drink beer or smoke after exercising.

" /> " >Meal Plan：
" />

1> For breakfast between 7 and 8 o'clock, have a cup of skim milk of about 250ml. Vegetables and fruits can be adjusted according to your own requirements. 2 slices of whole wheat bread and 2 egg whites

2> For lunch between 10 and 11 o’clock, you can add a banana or an apple

3> Lunch is between 12 and 13 o’clock. For staple food, it should be about 200g of rice or noodles. For meat, it should be mainly 150g of lean meat, 150g of vegetables, and an appropriate amount of fruit.

4> 1~1.5 before afternoon trainingTaking protein powder every hour (about 20 grams of whey protein powder, washed with warm or cold water below 40 degrees) can also appropriately increase the amino acid levels in the blood and prevent muscles from being decomposed during training.

5>17~20 o’clock training (some weight training, or muscle-building training)

6> Eating protein powder one hour after training (about 20 grams of whey protein powder, washed with warm or cold water below 40 degrees) can quickly replenish nutrients to muscle tissue and repair tears caused during training. of muscle fibers, allowing muscle tissue to be repaired and regrown.

7>Dinner 20:30~21 o'clock, 200g of staple food, 200g of meat, 150g of vegetables, appropriate amount of fruit

The following are better foods to eat during weight gain: eggs (yolk removed), whole grains, oatmeal, orange, peach juice, vegetables, beans, milk, yogurt, corn, chicken breast, bananas, lean beef and boiled potatoes , fish, apples!

Drink more water every day.

If you don’t have protein powder, you can use eggs (don’t eat egg yolks) or chicken breasts instead.

" /> " >break：
Ensure 7-8 hours of sleep every day.