Warm up for 5 ~ 10 minutes before each training. It is recommended to use a treadmill to exercise all joints in all parts to avoid injury. The first week and the second week of the first month: Monday, the training place: the middle part of the pectoral muscle and the triceps brachii. The barbell presses down 2×20RM dumbbells, the bird presses down 2×20 stretchers to clamp the chest 2×20 butterfly strokes to clamp the chest 2×20 heavy hammers to press down 2×20 dumbbells, and the arms are flexed and stretched for 2×20 Wednesday. The training sites are latissimus dorsi and biceps brachii. Heavy hammer sitting posture pull-down 2×20 sitting posture rowing 2×20 standing posture dumbbell bending rowing 2×20 standing posture barbell bending 2×20 sitting posture dumbbell bending 2×20 Friday, training parts: deltoid muscle, abdominal muscle. Push 2×20 dumbbells in barbell sitting position, lift 2×20 dumbbells in front, lift 2×20 dumbbells sideways, lean over and lift 2×20 sit-ups 1×25 goat standing 1×25 Saturday, training place: legs. Squat 2×20 leg lift 2×20 sitting leg flexion 2×20 prone leg flexion 2×20 heel lift 2×20 above all movements are "RM" weights, and the number of groups can be changed between 1 ~ 2 groups, depending on your actual situation. Suitable for the first two weeks of training. Under normal circumstances, after two weeks of training, it will not hurt as much as it did when you first trained, but you will feel sore after each training, and the time is within two days after each training. Eat 1 ~ 2 eggs, 1 50 ~ 100 k bread and drink 100 ~ 200 ml milk or water 30 ~ 60min after training. Some actions that can't be done independently can be done with the help of peers. (dfbzjyq Studio) Please indicate the source of the article. 2 ~ 3 groups were trained after 3 ~ 4 weeks, each group was 12 ~ 16RM. In the second month, the training intensity increased to 3 ~ 4 groups, each group was 8 ~ 12rm. In the third month, increase individual movements, adjust the intensity appropriately, and adjust 8 ~ 12 RM and 6 ~ 10 RM relatively. Pyramid training can be used when necessary to stimulate muscles to a greater extent. This plan is suitable for beginners' training, and then a more comprehensive intermediate training plan is needed.