How did you start fitness?
When I was young, I was very fond of boxing, football, and basketball, and I often attended the games. Later, I had a car accident and seriously injured my neck and knee joints, so I could no longer participate in the games. At that time, I started reading books on recovery and doing my own research on how to recover from my injuries. In 1999 I met my best friend and trainer Lawrence Pearson, who helped me improve in bodybuilding nutrition.
Monday: Chest, triceps
Flat bench press 12 times x 6 groups
Incline bench press 15 times x 4 groups
Bent over the wire rope chest 21 times x 4 groups
Cable forearm press down 15 times x 5 groups
Bent over arm flexion and extension 8 times x 4 groups
Tuesday: Back, biceps
Deadlift 6 times x 5 sets
Pull-ups (weight-bearing) 12 times x 3 groups
Bent over and single-arm rowing 15 times x 4 groups
Seated rowing 12 times x 3 groups
Barbell curls 15 times x 3 groups
Incline dumbbell alternating curls 15 times x 4 groups
Wednesday: Legs
Squat 12 times x 3 groups
Hack Squat 15 times x 4 sets
Seated leg extensions 21 times x 3 groups
prone leg curls21 times x 3 sets
Seated calf raise 21 times x 7 groups
Thursday: Shoulder
Barbell front neck press 10 times x 6 groups
Raise the bell to shoulder 10 times x 4 groups
High elbow rowing 10 times x 3 groups
Shrug 10 times x 10 groups
Friday: Rest
Saturday: 30-minute run
Sunday: Closed
Muscle Net Tips: If you do not use the above exercises, you can refer to: http://www.jirou.com/lian/ to match you Movements you want to exercise.
Meal Plan:
•Meal 1: 7 egg whites and half a cup of oatmeal
•Meal 2: Low-carbohydrate meal replacement (post-workout)
•Meal 3: 8 ounces chicken breast, 1/2 cup brown rice and 1/2 cup mung beans
•Meal 4: 8 ounces chicken breast, 1/2 cup sweet potatoes and 1/2 cup mung beans, 5 ounces fish, 10 asparagus
•Meal 6: Protein powder
