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.
Thursday: Shoulder and chest muscles
1 Action part: < /span>
Dumbbell fly
3 groups, 10-12rm each
Dumbbell bench press
3 groups, 10-12rm each
Incline dumbbell fly
3 groups, 10-12rm each
Alternate front raise
3 groups, 20rm each
Pull dumbbells upright
3 groups, 10-12rm each
Push-ups
3 sets, each set to failure.
2 Diet section:< /span>
Natural Diet Plan(Suitable for students):
Breakfast: 1 cup of milk, 1 piece of bread, 2 boiled eggs
Lunch: 2 noodles, 1 bowl of pork and spinach soup
Extra meal at 16:00: 1 apple, 2 oranges
Dinner: 2 noodles, 1 bowl of egg and mushroom soup, 1 bowl of vegetables
22 o'clock midnight snack: 1 bowl of oatmeal, 2 cakes
Natural diet + supplement plan (muscle gain and speed up):
Breakfast: 1 piece of bread, 2 boiled eggs
Between meals: 1 scoop of muscle gain powder
Lunch: 2 noodles, 1 bowl of pork and spinach soup
Extra meal at 16:00: 1 apple, 2 oranges
After workout: 1 scoop of muscle gain powder
Dinner: 2 noodles, 1 bowl of egg and mushroom soup, 1 bowl of vegetables
22 o'clock midnight snack: 1 bowl of oatmeal, 2 cakes
3 Muscle Network Member Case:
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