Newbie's gym muscle building program allows you to gain muscle easily

We all know that there are many ways to build muscle, and among these methods of muscle building, there are some special considerations. Some people will make plans to build muscle better. I believe someone knows the gym muscle building plan. So, what is the plan for beginners’ gym muscle building? Let’s take a look together!

　　First day chest + triceps training

　　1. Dumbbell push chest 10-12RM x3 group

　　Practice: lie on a stool, bend your legs, put your feet on the ground, hold the barbell directly behind both backs, hold the grip slightly wider than your shoulders, straighten your arms, and straighten your head and neck. After inhale, slowly put the barbell to your chest. When the barbell gently touches the chest, push the barbell up and exhale at the same time.

　　2. Dumbbell flying bird 10-12RM x3 group

　　　Practice: Lying on a flat bench, with your feet on the ground. Push a pair of dumbbells above your chest, with your palms facing each other. Keep your arms slightly bent, slowly place the dumbbells down the arc until your upper arm is equal to the ground. Stop for a while, then restore the dumbbells to the starting position along the same arc, and repeat.

　　3. Push-ups 15-20 (times) x4 group

　　Practice: Push-up both arms, with both hands shoulder-width (slightly wide) lumbar spine in a natural straightening position; the position of both hands is parallel to the top of the head, and each part of the body is supported at the same time, and the two elbows are bent to the outside of the body, and the body is lowered (up and down, and the whole body is straight).

　　　4. Sitting posture, single-arm neck and back arm flexion: 8-12RM (times) x3 group

　　　Practice: Sitting on a stool, stomping on the ground with both feet. Hold the dumbbells with both hands, as for the upper back of the head, palms upwards. The upper arms are close to the ears, keep upright, and the elbows are slowly bent, and the dumbbells are dropped back to the back of the head. The forearm is stretched up, and the dumbbells are held until the arms are close to straightening.

　　5. Bend up and stretch your arms: 8-12RM (times) x3 group

　　Practice: Stand with both knees slightly bent, bend over naturally, hold the dumbbells with your upper arms close to the side of your body, bend your elbows at 90 degrees. Inhale, straighten your arms, and complete exhale.

　　The next day Back+training

　　1. Dumbbell single-arm rowing: 8-12RM (times) x4

　　　Practice: Hold the dumbbell inward with one hand; support the other palm and knee on the bench, about 12 to 14 inches apart; grab the dumbbell and stretch your arms to prepare; try to lift the dumbbell to the highest point, keeping the elbows backward; keep the lifted arms close to the body

　　2. Pull-up wide grip: 8-12RM (times) x4

　　　Practice: Hold the handle or horizontal bar with both hands, the spacing between the hands is about 1.5 to 2 times the distance between the shoulders, relax the area below the waist and back, the latissimus dorsi fully extends, and the two calfs bent and lifted.

　　3. Pull-up narrow grip: 8-12RM (times) x4

　　　　Practice: Hold the handle or horizontal bar with both hands, the distance between the hands is not much wider than the shoulder distance, relax the lower part of the waist and back, the latissimus dorsi is fully extended, and the two calves are bent and raised.

　　4. Sitting curl: 8-12RM (times) x3 group

　　　Practice: Sitting on a stool, bend the upper body forward, the elbow joint of the bell holder is topped one-third of the upper side of the inner thigh on the same side, and the forearm is at a 45-degree angle. You can bend the forearm directly, or you can bend the wrist while turning to the optimal contraction angle, stay for 1-2 seconds, and then restore to the preparatory position.

　　5. Standing dumbbell hammer curl 8-12RM (times) x3 group

　　Practice: Stand upright or sitting, stretch your arms straight and sag naturally, hold your dumbbells, and face your tiger's mouth forward. Both upper arms bend with the elbow as the axis at the same time, tighten the upper and forearms, stop for 2-3 seconds, then exhale, slowly lower the bell and restore it to the side of the body, repeat the exercise.

　　6. Alternate curls of dumbbells in situ: 8-12RM (times) x3 group

　　Practice: Sitting at one end of the stool, holding the dumbbells in both hands, and the side of the pituitary body. Bend one hand to front of the shoulders. Then slowly put it down, and the other hand to bend. Alternate curls of both hands.

　　　The third day Leg + shoulder training day

　　1. Dumbbell squats (squat on both sides of the body with dumbbells in your hands) 8-10RM (times) x3 Group

　　Practice: Hold the bottom of the dumbbell with both hands and stand with both feet. Move your legs, keep a distance greater than the width of your shoulders, and bend your knees slightly. Your toes should point to the outside. Bend your knees slowly and lower your legs until your thighs are parallel to the ground. Mainly use the heels of your feet to bring your body back to the starting position.

　　2. Dumbbell cuts and squat 8-10RM x3 Group

　　　Practice: Hold dumbbells in both hands, naturally droop on both sides of the body, take a big step forward with one leg, and stand upright on the upper body; squat straight until your thighs are parallel to the ground. (Note: the front knee should not exceed the toes) Retract the quadriceps of the front leg.

　　　3. Sprint 50 meters X4 times (if convenient)

　　Practice: Be sure to sprint quickly to make the muscles move fully.

　　4. Stand Dumbbell Press 10-12RM (times) x3

　　Practice: Stand upright, hold the barbell with both hands, and hold the barbell slightly wider than the shoulder. Lift the barbell to your shoulders, and push the barbell with your palms out; push the barbell forward against your face until your arms are straightened above the top of your head; then slowly put it down on your shoulders, Repeat.

　　5. Stand upright dumbbells laterally lift 10-12RM (times) x3

　　Practice: stand straight with your legs, hold the dumbbells tightly with both hands; raise your chest and abdomen, lift your buttocks; raise the dumbbells over your shoulders, palms forward, upper arms and body at 90 degrees, and elbows should also be bent at 90 degrees. Straighten your arms, slowly over the top of your head, extend your elbows to your ears, and lift inward; during exercise, the muscles on the front of your shoulders are tight and slowly restored.

　　6. Stick up front dumbbells 10-12RM (times) x3

　　Practice: First stand and hold the dumbbell with both hands, then slowly lift the dumbbell, your arms must be parallel, lift the dumbbell to the height of your flat shoulders, and try not to bend your elbows.

　　The fourth day of rest

　　Then repeat the training content of 1, 2, 3 on the 5th and 6th

　　Tip: This RM means exhaustion. For example, 8RM means that if you use all the strength to grab breasts, you can only do 8 of this weight and you will be exhausted. If you don’t rest, you can never do the 9th stroke again, which is called 8RM; if you do 8rd strokes, you still have the strength to do the 9th stroke, but stop and don’t do it. This is not called 8RM, it is called inadequate training.

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