It is recommended that you absorb nutrients from your diet, eat more soy products, beef, lamb, chicken breast meat, do not drink bottled beverages, drink more water, exercise, pay attention to the interval is not too long, keep within 30 seconds ~ 1 minute, each muscle group to keep 5 ~ 6 groups, 8 ~ 12 / group, the last group of each group ate for the standard, so that you can practice the best muscle contour

The first day, the target Muscles: Chest, Biceps Brachialis Brachialis

I: Chest Training:

Flat Dumbbell Flyer 6 sets x 8;

Flat Dumbbell Bench Press 5 sets x 8;

Push-ups: 6 sets x exertion;

II: Biceps and Triceps Training:

①Biceps Training:

Dumbbell Alternating Bent Overhead Raise 3 sets

Dumbbell hammer press curls 3 sets x 8

Chest one-arm curls 3 sets x 8

①Triceps training:

Supine push-ups 3 sets x 8

Single-arm behind-the-neck arm extensions 3 sets x 8

Behind-the-back arm extensions 2 sets x 8

The second day, the target muscles: back, small arms:

①The back, small arms:

The second day, the target muscles: the back, small arms:

The second day, the target muscles: the back, small arms:

The second day, the target muscles: the back, small arms:

① back muscle training:

single arm dumbbell rowing 7 sets x 8

bent-over dumbbell rowing 5 sets x 8

straight leg pull-up: 6 sets x 8

② small arm muscle training:

small arm internal flexion and extension of 5 sets x 8

small arm external flexion and extension of 5 sets x 8

the third day, the target muscle Shoulders, movements:

Dumbbell push-ups 5 sets x 8 reps

Bent-over flyes 5 sets x 8 reps

One-arm dumbbell forward raises: 5 sets x 8 reps

Upright rows: 5 sets x 8 reps

Day 4: Target muscles: chest, biceps brachialis brachialis

One: Chest workout:

Platen dumbbell flyes 6 sets x 8 reps;

Platen dumbbell bench press 5 sets x 8;

Push-ups: 6 sets x best effort;

Two: biceps and triceps training:

①Biceps training:

Dumbbell alternate curls 3 sets x 8

Dumbbell hammer press curls 3 sets x 8

Chest one-arm curls 3 sets x 8

Three sets of chest one-arm curls x 8

Three sets of chest one-arm curls x 8

Three sets of chest one-arm curls x 8

Three sets of chest one-arm curls x 8

These are the most popular exercises in the world. p>

②Triceps Training:

Supine Back Pushups 3 sets x 8

Single Arm Behind the Neck Arm Flexion Extensions 3 sets x 8

Back Arm Flexion Extensions 2 sets x 8

Day 5, Targeted Muscles: Back, Lower Arms:

①Back Muscle Training:

Single Arm Dumbbell Row 7 sets x 8

Overhead Dumbbell Rowing 5 sets x 8

Straight leg pull: 6 sets x 8

② small arm muscle training:

Small arm flexion and extension 5 sets x 8

Small arm extension and extension of 5 sets x 8

Day 6, the target muscle: shoulder, movement:

Dumbbell push-ups 5 sets x 8

Push up 5 sets x 8

Dip down the bird 5 sets x 8

One-arm dumbbell front planks: 5 sets x 8 reps

Upright row: 5 sets x 8 reps

Day 7 rest