Muscle Net Tips:For reference and study by bodybuilding coaches and bodybuilding enthusiasts

　1.

Training points: focus on gaining weight, and be careful not to gain too much fat. Do strength training three times a week and once every other day

Aerobic training totals no more than 60 minutes per week

Training schedule:

　(Monday) Chest, back, biceps, triceps, forearms, thighs

　(Tuesday) 20 minutes of aerobic training

　(Wednesday) Shoulders, chest, back, biceps, triceps, calves, abdomen

　(Thursday) 20 minutes of aerobic training

　(Friday) Chest, back, biceps, triceps, forearms, thighs

2.

Training points: While gaining weight, be careful not to gain too much fat. Do strength training three times a week and once every other day.

Aerobic training totals no more than 90 minutes per week

Training schedule:

(Monday) Shoulders, chest, back, thighs, calves, abdomen

　(Tuesday) 20 minutes of aerobic training

　(Wednesday) Shoulders, chest, back, biceps, triceps, forearms, abdomen

　(Thursday) 20 minutes of aerobic training

(Friday) Shoulders, chest, back, thighs, calf, abdomen

　(Saturday) 20 minutes of aerobic training

3.

Training points: Basically, it is necessary to maintain weight (increase muscle while losing fat), 3 to 6 times a week, once every other day, or after reaching the primary strength level, strength training can be divided into parts. The total number of aerobic training should not exceed 90 minutes per week

Training schedule 1:

　(Monday) Shoulders, chest, back, biceps, triceps, forearms, abdomen

　(Tuesday) 30 minutes of aerobic training

　(Wednesday) Biceps, triceps, forearms, thighs, calves, abdomen

　(Thursday) 30 minutes of aerobic training

　(Friday) Shoulders, chest, back, biceps, triceps, forearms, abdomen

　(Saturday) 30 minutes of aerobic training

Training Schedule 2:

　(Monday) Shoulders, chest, triceps (15 minutes of aerobic training)

　(Tuesday) Back, biceps, forearms (15 minutes of aerobic training)

　(Wednesday) Shoulders, chest, triceps (15 minutes of aerobic training)

　(Thursday) Back, biceps, forearms (15 minutes of aerobic training)

(Friday) Thighs, calves, abdomen (15 minutes of aerobic training)

　(Saturday) Biceps, triceps, forearms (15 minutes of aerobic training)

4.

Training points: Lose fat while increasing muscle (the increased muscle mass should be slightly less than the reduced fat mass), 3 to 6 times a week, once every other day, or after reaching the primary strength level, strength can be divided into parts Training, aerobic training totals no more than 120 minutes per week

Training schedule 1:

　(Monday) Shoulders, chest, back, biceps, triceps, forearms, abdomen

　(Tuesday) 40 minutes of aerobic training

　(Wednesday) Shoulders, forearms, thighs, calves, abdomen

　(Thursday) 40 minutes of aerobic training

　(Friday) Shoulders, chest, back, biceps, triceps, forearms, abdomen

　(Saturday) 40 minutes of aerobic training

Training schedule 2: (Monday) Shoulders, chest, triceps (20 minutes of aerobic training)

　(Tuesday) Back, biceps, forearms (20 minutes of aerobic training)

(Wednesday) Shoulders, chest, triceps (20 minutes of aerobic training)

　(Thursday) Back, biceps, forearms (20 minutes of aerobic training)

　(Friday) Thighs, calves, abdomen (20 minutes of aerobic training)

　(Saturday) Shoulders and forearms (20 minutes of aerobic training)

　5.

Training points: Lose fat while increasing muscle (the increased muscle mass should be slightly less than the reduced fat mass), 3 times a week, strength training once every other day, and a total of aerobic training no more than 120 minutes per week< /p>

Training schedule: (Monday) Shoulders, chest, back, biceps, triceps, forearms, abdominals (aerobic training 15 minutes)

　(Tuesday) 25 minutes of aerobic training

　(Wednesday) Biceps, triceps, forearms, thighs, calves, abdomen (aerobic training 15 minutes)

　(Thursday) 25 minutes of aerobic training

　(Friday) Shoulders, chest, back, biceps, triceps, forearms, abdomen (aerobic training 15 minutes)

　(Saturday) 25 minutes of aerobic training

　6.

Training points: Lose fat while increasing muscle, gradually tightening the appearance, and losing weight. 3 times a week, strength training once every other day,

Aerobic training totals no more than 150 minutes per week

Training schedule: (Monday) Shoulders, chest, back, forearms, thighs, abdomen (aerobic training for 15 minutes)

　(Tuesday) 35 minutes aerobic training

　(Wednesday) Shoulders, biceps, triceps, forearms, calves, abs (aerobic training 15 minutes)

　(Thursday) 35 minutes of aerobic training

(Friday) Shoulders, chest, back, forearms, thighs, abdomen (aerobic training for 15 minutes)

　(Saturday) 35 minutes aerobic training