Chest planning on the first day: 6 groups of flat bench press, 8- 10 push-ups, 4 groups of 10- 20 arms flexion and extension, 4 groups of 8- 10 butterfly chest clamping, and 4 groups of 8- 10 push-ups (as an auxiliary). -12 abdomen: sit-ups, 4 groups, 20 times, sit-ups, 4 groups, 20 times, legs, 4 groups, 20 times, shoulders, 6 groups, 8- 10 times, sitting dumbbell lift, 4 groups, 8-12. 38+00- 12 nape flexion and extension 4-6 groups 10- 12 legs: 6-8 groups 8- 12 heel lifts 6 groups1215 times The third day plan: 10-30 minutes Monday leg+shoulder movements times/frequency 1 ~ 2 weeks 3 ~ 4 weeks 5 ~ 6 weeks dumbbell squat 3/6 ~ 8 3/8 ~14/10 ~12 dumbbell squat 2 10 ~ 12 hip squat 3/6 ~ 83/8 ~ 10 ~ 12 dumbbell hard pull 3/6 ~ 83/8 ~ 10 ~. 8 ~104/10 ~12 wide-handed dumbbell vertical rowing 2/6 ~ 83/8 ~ 10 ~ 12 dumbbell flying bird 3/6 ~ 82/8 ~ 65438+. 8 ~103/10 ~12 v sit-ups 3/ 10 2/20 3/20 warm-up group 1 ~ 2 chest+back movements/week 1 ~ 2 weeks. 10 ~ 12 flat dumbbell bench press 3/6 ~ 83/8 ~102//kloc-0 ~12 dumbbell supine arm pull-ups 3/6 ~ 82/8 ~12. 2 Dumbbells bend side by side 2/6 ~ 8 3/8 ~ 65438/kloc-0 ~12 from both ends of the leg 2/123/154/15. The warm-up group needs to do 1 ~ 2. The number of arm movements on Friday is 1 ~ 2 weeks, 3 ~ 4 weeks and 5 ~ 6 weeks. 10 ~ 12 upward inclined dumbbell bending 2/6 ~ 82/8 ~103//kloc-0 ~/2 single-arm trailing arm bending 2/6 ~ 83/8 ~103. 10 ~ 12 flexion and extension of the upper humerus of the three heads 2/6 ~ 83/8 ~103//kloc-0 ~12 arm flexion and extension on the stool 2/6 ~ 83/8 ~/kloc-0. 10 ~ 12 bending with load 3/123/154/15. Do 1 ~ 2 warm-up group, and change the training order of body parts every even week. For example, 1, 3 and 5 weeks, biceps brachii should be done first, and triceps brachii should be done in 2, 4 and 6 weeks. All abdominal training should be placed at the end of each training.
To tell the truth, your height-to-weight ratio is very good, and it is normal to have no strength at first. In the first three months of anaerobic training, I suggest you mainly use barbells and dumbbells, because these primitive things mainly help you increase the overall thickness of your muscles, and of course they are very tired. After three months, when you gain muscle mass, you will turn to equipment-based training. The function of the equipment is to modify your muscle lines and corners, so that you will find that you have achieved the effect of shaping for a while.