Yes. Bodybuilding depends half on eating and half on training.

Diet: Meat, fish, milk, beans, and eggs are rich in protein, and the most important thing for building muscle is protein; eat more fruits and vegetables, and eat small meals frequently. It is absorbed well just after exercise, but wait 30 minutes before eating. It is best to eat something that is easy to digest, such as eggs and milk. If it is inconvenient to eat, you can use protein powder (suitable for fat people) or muscle-building powder (suitable for thin people).

First of all, you must have a pair of dumbbells with adjustable weight. Different weights are suitable for different movements. The number of each group is between 8 and 12. It is most suitable for beginners to build muscle and build muscle, so the number of each group is between 8 and 8. When you reach 12, adjust the weight until you reach exhaustion after completing this number. The rest should not exceed one minute after each group, and the rest should not exceed 2 minutes after each movement.

Warm up for 10 minutes before doing the following exercises. You can jog.

Day 1

Chest: 4 sets of dumbbell bench press

Dumbbell flyes? 4 sets?

Push-ups? 4 sets (quantity 20 to 30)

Biceps: 6 sets of dumbbell single-arm curls

6 sets of curls?

Abs

Legs: 6 sets of squats

4 sets of lunges

6 sets of calf raises

Three sets Head muscles: 4 sets of dumbbell arm flexion and extension

4 sets of narrow push-ups

4 sets of dumbbell arm flexion and extension at the back of the neck

Abdominal muscles

Back: 4 sets each of wide and narrow pull-ups (try to do more than 10)

4 sets of dumbbell rows

Shoulders Department: 4 sets of press

4 sets of front raise

4 sets of lateral raise

Abs

Rest on the fourth day< /p>

Do abdominal muscles after practicing other movements

Abs: 4 groups from both ends

4 groups of supine leg raises

Abdominal curls ?4 groups

Plank support for one minute

Use abdominal muscles to failure or 15 to 25 in each group. The rest time after each set is 20 to 30 seconds.

Train abdominal muscles more than five times a week