Fitness plan and meal arrangements for international muscular models

When did you start fitness

　　I was very thin when I was 19 years old, so I started exercising and gained some muscles. After several years of training, my friend suggested that I participate in bodybuilding competitions.

　　What kind of exercise is most suitable for you

　　Mainly, the 12-15rm intensity range is more suitable for me. It also includes a part of 4-6rm training.

Monday: back, calves

　　15 pull-ups x 4 sets

　　Putting up front of the neck 15 times x 4 sets

　　Bent barbell rowing 15 times x 4 sets

　　Sitting rowing 15 times x 4 sets

　　Sitting straight arm pulling 15 times x 4 sets

　　Sitting heel lifting 15 times x 4 sets

　　Sitting heel lifting 15 times x 4 sets

　　Sitting heel lifting 15 times x 4 sets

　　Sitting heel lifting 15 times x 4 sets

　　Sitting heel lifting 15 times x 4 sets

　　Sitting heel lifting 15 times x 4 sets

　　　Sitting heel lifting 15 times x 4 sets

　　　Sitting heel lifting 15 times x 4 sets

　　　Sitting heel lifting 15 times x 4 sets

　　　Sitting heel lifting 15 times x x 4 groups

Tuesday: thighs

　　　　(Sitting legs flex and stretch 15 times + prone legs curl 15 times) x 4 groups

　　(Barbell squat 15 times + sitting legs curl 15 times) x 4 groups

　　　(Leg lift machine 15 times + standing one leg curl 15 times) x 4 groups

　　　　(Haker squat 15 times + flex leg deadlift 15 times) x 4 groups

Wednesday: Rest

Thursday: Shoulder, biceps

　　　　Dumbbell shoulder press 15 times x 4 groups

　　　　Barbell neck press 15 times x 4 groups

　　　　Dumbbell side lift 15 times x 4 groups

　　　　Dumbbell side lift 15 times x 4 groups

　　　　Alternating dumbbell front lift 15 times x 4 groups

　　　　　　Adhesive dumbbell side lift 15 times x 4 groups

　　　　　　　　　　Adhesive dumbbell side lift 15 times x 4 groups

　　　　　　　　　　　　　　　　Adhesive dumbbell side lift 15 times x 4 groups

　　　　4 sets

　　Barbell curl 15 times x 4 sets

　　Dumbell curl 15 times x 4 sets

　　Dumbell hammer curl 15 times x 4 sets

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