MuscleNet Tips: This program is simple to exercise and suitable for friends who are accustomed to dumbbell exercises at home. Best paired with dumbbells and a dumbbell bench (dumbbell bench purchase address: tao.jirou.com)
Monday workout: [Legs/Chest/Shoulders /calf//abdomen]
The above dumbbell fitness exercises are done in 3 groups, and one group is 10RM. (The weight of the dumbbells is adjusted so that a maximum of 10 times can be done in one set.)
Wednesday workout: [chest//biceps /calf/abdomen]
The above dumbbell fitness exercises are done in 3 groups, and one group is 10RM. (The weight of the dumbbells is adjusted so that a maximum of 10 times can be done in one set.)
Friday workout: [legs//triceps/calf//abs]
The above dumbbell fitness exercises are done in 3 groups, and one group is 10RM. (The weight of the dumbbells is adjusted so that a maximum of 10 times can be done in one set.)
If you don’t know how to do the movements, just visit http://www.jirou.com/html/yalingdaquan.html (complete collection of dumbbell illustrations) or http://www.jirou.com/html/jia/index.html
Dietary guidance for this fitness plan:
As a general rule, you must eat 2 grams of protein per kilogram of your body weight per day. Eat plenty of lean meats, chicken and fish. You can also use high-efficiency whey protein powder to supplement protein twice a day.
If you are building muscle: Eat small meals more frequently, so that you will absorb more nutrients. However, the total amount of food consumed should not exceed the usual 3 meals.
You can eat 6 small meals a day. Eat protein-rich foods at every meal.
The diet plan is as follows (this fitness plan is suitable for those who are thin or slightly overweight and are in the early stage of fitness):
Breakfast:
Banana, oats, whey protein
Morning snack: banana and oats
Lunch
Chicken breast, fruit, whole wheat bread and potatoes
Afternoon snack: bread and soy milk
Dinner
Fish, sweet potatoes
Late night snack
Cake or fruit