Muscle Network www.jirou.com Tips: This fitness plan is based on the purpose of whole-body exercise. Since the movements are relatively simple, after one month of exercise, you can rotate it with other fitness plans. Frequently changing fitness plans can make muscle training more comprehensive.

Whole-body training can stimulate the secretion of more growth hormone in the body than muscle training alone. With full-body training, you can train the same body part more times in a week, which will result in better muscle synthesis in your body.

The same body muscle group usually takes 48 hours to fully recover. For other body muscle groups that have not been trained, it may be a waste of training time because it has not been trained for more than 48 hours. In other words, in terms of efficiency, whole-body training can produce better training efficiency for a single muscle group.

As far as the protein synthesis efficiency of muscles is concerned, after training a single training part, its synthesis efficiency is the best within 48 hours, and then it begins to decline. Therefore, full-body training can improve the body's protein synthesis efficiency within a week. Up to three times higher protein synthesis efficiency.

1. Chest: Grip Press 6X6

2. Back: rowing 6X6

3. Shoulders: Press 6X6

4. Biceps: Curl 6X6

5. Three heads: parallel bars 2 sets x 15

Rest for 5 minutes

6. Thighs: 1 set of squats x 30

7. Calf: Tiptoe 1 set x 30

8. Lower back: Back Extensions 1 set X50

9. Abdomen: Sit-ups 1 set X50

Full body training fitness plan tips:

(1) Practice three times a week

(2) Keep training simple but strenuous.

(3) Except for squats, the last set of each movement must be done to failure.

(4) Squat 30 times, please do it beyond failure.

(5) Whole-body training can call on more muscles and nerve units than individual muscle group training.