The three elements of muscle building
are: scientific training + reasonable diet + sufficient rest. It is recommended that you train every other day, each training is not more than
an hour (but the intensity should be large, mainly large weight less times of strength training)
Gym muscle training program (reference): (the plan is not set in stone, according to the body to respond
gradually adjusted )
(1) muscle diet plan (reference)
Breakfast 8:00, yogurt or milk 250ml , vegetables and fruits, a cup of oatmeal or three slices of whole wheat bread, four eggs (two whole eggs, two egg whites)
Added meal 10:00, two slices of bread, a cup of orange juice
Lunch 12:00, 150g of staple foods, 200g of red meats, 200g of vegetables, fruits in moderation
Training 13:00 <
Extra meal 14:30, two egg whites, one banana, 200ml of milk (or 20g of protein powder)
Dinner 18:00, 100g of staple food, 200g of white meat, 200g of vegetables, moderate amount of fruits
Note: High protein, low fat, adequate carbohydrates. Vitamins, minerals in the right amount, drink plenty of water.
Bodybuilding foods: coarse grains boiled potatoes corn oatmeal, apples, oranges, peaches, bananas
(2):Cardio training program: Do not worry about the more you run the thinner you get, cardio training is conducive to improving your digestion and absorption) 3-4 times a week, 20 minutes each time a treadmill or elliptical, the heart rate control in (220 - your age) x 80% or so
(3):Strength Training program reference: (every other day training, the plan should be gradually adjusted according to their own situation)
1. jogging warm-up 10 minutes 2. Stretching the target muscles (using static stretching)
The first day of the legs and abdominal training day: High-intensity leg training is conducive to the growth of the whole body muscles.
Squats 3 sets x 8-10 reps (reps are the amount you can barely complete)
Seated leg raises 3 sets x 8-10 reps
Leg bends 3 sets x 10-12 reps
Leg curls 3 sets x 10-12 reps
Sit-ups 4 sets of 4 reps each to the point of "can't do it! "
Leg raises 4 sets each to "can't do it"
Day 3 Chest & Shoulders:
Flat bench press 3 sets x 8-12 reps
Upward incline press 3 sets x 8-12 reps
Upward incline dumbbell flyer 3 sets x 8-12 reps
Seated Dumbbell Pulldowns 3 sets x 10-12 reps
Standing Dumbbell Side Planks 3 sets x 10-12 reps
Overhead Flyers 3 sets x 10-12 reps
Day 5 Back Day
Wide Grip Pull-Ups 3 sets x 8-12 reps
Flexed Leg Pull-Ups 3 sets x 8-10 reps
Overhead Barbell Row 3 sets x 8-10 reps
Front Neck Pull Down 3 sets x 8-12 reps
Seated Instrument Row 3 sets x 8-12 reps
Day 7 II. Triple Head Training Day
Dumbbell Hammer Bends: 3 sets x 8-12 reps
Seated Dumbbell Alternating Bends 3 sets x 8-12 reps
E-Z Bar Bell Bends 3 sets x 8-12 reps
Rope Presses 3 sets x 8-12 reps
One-Arm Dumbbell Back-of-Neck Arms Extensions 3 sets x 8-12 reps
(rest between sets 60 If you are in Shanghai, you can come to Xinzhuang Competitive Steps Exhibition Center to have a look, it is in Shanghai Xinzhuang Xin Zhu Road 369, Xinzhuang Metro South Square here. We have free one-on-one fitness counseling and some professional and comprehensive fitness equipment to try for free to help your fitness!