The second day, work out the back and biceps: pull down in front of the neck: 4 groups, each group of 10; rowing: 4 sets of 10; if you don't have a rowing machine, dumbbell one-arm rows will work, but of course a rowing machine is best. Straight leg pull: 4 groups, each group of 10; this action to practice the lower back muscles, one side of the practice of the upper back will not be coordinated. Barbell Curl: 4 groups, each group of 10; Dumbbell Curl: 4 groups, each group of 10; this action can also be replaced with inclined plate curls, inclined plate curls on the biceps to stimulate more intense. Sit-ups: 4 groups, each group of 20; sit-ups of the amount of no limit, if you can do more to do more, in addition to sit-ups can be done every day, occasionally rest day. Because there is no weight, so practice the habit to ensure that the stomach will not be sore. The latter can be changed to curls effect will be better.
The third day, exercise legs and deltoids: barbell squat: 4 groups, each group of 10; seated leg picks: 4 groups, each group of 10; prone leg lifts: 4 groups, each group of 10; dumbbell seated push-ups: 4 groups, each group of 10; barbell behind-the-neck push-ups: 4 groups, each group of 10; dumbbell side planks: 4 groups, each group of 10;
The best thing is to practise every other day, or follow your time 3 days a week training, week in and week out. Diet also pay a little attention, to ensure that the supply of protein, but not to eat too much, otherwise it will be fat. Eat less fried and ban alcohol.
Fitness program is not fixed, practicing for a period of time can be replaced with some training programs, which will achieve better results.