Family Male Bar Dumbbell Training Program and Nutrition Program

1. Training plan

1. Warm up before exercise: Run until you sweat slightly, the time is about 5 to 15 minutes. It can be shortened in summer.

2. Resistance training: 3-4 times a week, train the next day or practice for 2 days and rest for 1 day

First time: chest, arms Abdomen

Target muscles

1. Push-ups

2. Push-up barbells

Dumbbell sitting arm flexion and extension

8RM----12 RM

1. Dumbbell curl

8RM----15RM

2. Dumbbell concentrated curl

8RM----15RM

Abdomen

1. Supine curl

3 groups

: Back Shoulder Abdomen

1. Pull-up

8RM----12RM

2. One-handed dumbbell rowing

8RM---12RM

1. Pushing of dumbbells

8RM-- --12RM

3 groups

2. Dumbbell side lifting

8RM----12RM

Abdomen

1. Lying on supine curls

3 groups

『Question』 Why do you practice abdominal muscles the second time?

『Explanation』 The waist and abdomen are the core part of a person and are very important for maintaining physical health.

The third time: legs Abdomen

Target muscles

Quadriceps

1. Dumbbell step squat

8RM----12RM

3 groups

Quadriceps

1. Dumbbell squat

8RM----12RM or exhaustion

4 groups

Calf muscles

1. Stand up the heels

8RM----12RM

4 groups

Abdomen

1. Lie on your back and curls

Exhaust to exhaustion

3 groups

『Dumbbell movement illustration』, please refer to: //www.jianshen8.com/zhuanti/yaling.html

『Barbell movement illustration』, please refer to: //www.jianshen8.com/zhuanti/gangling.html

4. Stretch after exercise: focus on stretching and relaxing the trained muscles.

2. Diet plan

Eat less and more meals. Morning, lunch and dinner, meals in the morning, afternoon, before and after training, midnight snacks, before and before going to bed.

Nutritional products:

Drink 2 spoonfuls of muscle-building powder and eat some solid food immediately after training. (Drinking this exercise makes it more vigorous and muscle recovery faster)

Note:

Master the movements in the fitness plan, restore fitness from light weight, and prevent injuries. I wish you a perfect figure as soon as possible.