The first day, chest+three humerus.
Platform press 8- 12*4 groups
Dumbbell bird 8- 12*3 group
Parallel bars arm flexion and extension 6- 10*3 groups
Flexion and extension of dumbbell arm behind neck 8- 12*3 group
Rope drop 8- 12*3 group
The next day, back+arm second head.
Pull-ups 6- 10*3 group
Gaopulldown 8- 12*3 group
Rowing 8- 12*3 group
8- 12*4 group standing barbell bending
Dumbbells alternately bend 8- 12*4 groups.
Day 3 Shoulder+Leg
Standing barbells recommend 8- 12*4 groups.
Dumbbell side lift 8- 12*3 group
The first 8- 12*3 groups of dumbbells.
Barbell Squat 8- 12*4 Group
Bow and arrow crouching 8- 12*4 group
Rest on the fourth day, or do another cycle according to the above training, and rest on the seventh day.
Warm up for 5- 10 minutes before exercise every day, stretch all parts after exercise, increase waist and abdomen training at the end of strength training every day, and do aerobic exercise for about 20-30 minutes after strength training.
Because you have just started, I want to give you some advice:
1, it is very important to standardize movements, which can effectively avoid injuries and improve the exercise effect.
2, because the body is thin, so the strength will naturally be weak, so when training, don't watch others lift heavy weights, you are eager to imitate and catch up, and you should start from a small weight step by step. Keep a good training record and compare your progress with yourself, not with others.
3. Increase the proportion of high-quality protein (such as beef, chicken and egg white). ) on the diet.
Generally speaking, the strength of training will grow faster, but the change of body circumference will not be great, so don't think it is invalid to give up training. Stick to it and there will be good results.