Warm up for 5 to 10 minutes before each training session. It is recommended to use a treadmill and move all joints to avoid injuries.

The first month

First and second weeks:

Monday, training areas: middle chest muscles, triceps brachii.

Barbell bench press 2×20RM

Dumbbell fly 2×20

Chest clamp 2×20

Butterfly chest 2×20

Heavy hammer presses down 2×20

Dumbbell bent arm extension 2×20

Wednesday, training areas: latissimus dorsi, biceps.

Heavy hammer seated pull-down 2×20

Seated rowing 2×20

Standing dumbbell bent over row 2×20

Standing Barbell Curl 2×20

Seated dumbbell curl 2×20

Friday, training areas: deltoid, abdominal muscles.

Barbell seated press 2×20

Dumbbell front raise 2×20

Dumbbell lateral raise 2×20

Dumbbell bent over side raise 2×20

Sit-ups 1×25

Goat stands up 1×25

Saturday, training area: legs.

Squat 2×20

Leg press 2×20

Sitting leg extension 2×20

Prone leg curl 2×20

Heel raise 2×20

All the above movements are with "RM" weight, and the number of groups can be exchanged between 1 and 2, depending on your actual situation. It is suitable for the first two weeks of training. Under normal circumstances, after two weeks of training, there will be basically no soreness like when you first trained. However, you will feel soreness after each training, and the time will be within two days after each training. 30 to 60 minutes after training, eat 1 to 2 eggs, 1 piece of 50 to 100K bread, and drink 100 to 200ML of milk or water. Actions that cannot be completed independently can be completed with the assistance of a companion. (dfbzjyqStudio) Reprint and indicate the source of the article

Start training 2 to 3 groups in 3 to 4 weeks, each group is 12 to 16RM.

In the second month, the training intensity is increased to 3 to 4 groups, each group is 8 to 12RM.

Starting from the third month, individual movements will be added, and the intensity should be adjusted appropriately. 8~12RM and 6~10RM should be adjusted relative to each other. If necessary, pyramid training can be used to stimulate the muscles to the maximum limit. This program is suitable for beginners, followed by a more comprehensive intermediate training program.