The Thin People's Weight Gain and Muscle Gaining Fitness Program series is aimed at thin people and ordinary people who want to gain weight.
The action part of this plan mainly uses dumbbells. If you are in the gym, you can use barbells to replace some of the dumbbell movements. For the diet part, the plan is based on a daily natural diet combined with muscle-building powder. You can modify the plan appropriately according to your actual situation.
Tuesday: biceps, back, abs
1 Action part:
Seated dumbbell curl
3 groups, 10-12rm each
Dumbbell Row
3 groups on each side, 10-12rm per group
Supine pull-up
3 groups, 10-12rm each
Pull-ups
3 sets, each set to failure.
Crouching Curls
3 groups, 10-12rm each
Dumbbell lateral extension
3 sets per side, 20 reps per set
2 Diet section:
Natural Diet Plan(suitable for students):
Breakfast: 1 bowl of red bean porridge, 1 steamed bun, and a few slices of beef jerky.
Lunch: 150 grams of rice, 30 grams of pork, 50 grams of tofu, and 150 grams of vegetables.
Snack at 16:00: 50 grams of dried fruit
Dinner: 150 grams of noodles, 150 grams of bean sprouts, 10 grams of vegetable oil, and 50 grams of dried shrimps.
Late night snack: 1 cup of milk, 1 hard-boiled egg, 50 grams of dried fruit.
Natural diet + supplement plan (muscle gain and speed up):
Breakfast: 1 bowl of red bean porridge, 1 steamed bun, and a few slices of beef jerky.
Lunch: 150 grams of rice, 30 grams of pork, 50 grams of tofu, and 150 grams of vegetables.
Snack at 16:00: 50 grams of dried fruit
After workout: 1 scoop of muscle gain powder
Dinner: 150 grams of noodles, 150 grams of bean sprouts, 10 grams of vegetable oil, and 50 grams of dried shrimps.
Late night snack: half a spoon of muscle-building powder, 50 grams of dried fruit, and 1 piece of bread.
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