Details of the weekly schedule for beginners’ primary muscle-building plan

★ Posted on 12-17,2024

Building muscle is the wish of many men, because most boys feel that being thin cannot enhance their masculinity, so they hope to become stronger through exercise. However, if you want to build muscle, you don’t just need to exercise, you also need to match it with diet. Next, we will give you a weekly list of a primary muscle-building plan. I hope that after reading the article, it can give you some help, let’s take a look!

Monday: Chest + biceps

Breakfast: Shaqima + oatmeal + nuts, lunch: vegetables + a large bowl of rice + beef + protein, dinner: noodles + chicken breast + muscle gain powder. Next is exercise. In chest exercise, push-ups are more useful and the effect is very good. If you want to enhance the effect, you can use incline dumbbell bench press with push-ups. The essentials of push-ups are also very simple, but here Standard push-ups are used. If you use wide-spaced push-ups, it may cause other parts to be exercised. The incline bench press requires you to adjust the angle of the machine chair to 30 degrees with the ground during the exercise, and during this exercise During exercise, constantly pay attention to tightening your abdomen, and you should also tighten it at the same time. Push-ups can also be used to exercise the biceps. Do push-ups as far as possible until failure, and the effect will be the best.

Wednesday: Back + Abdomen

Breakfast: two steamed eggs (yolk removed) + a glass of milk, lunch: steak + pasta + a handful of nuts, dinner: bacon ham + noodles + yogurt. A more useful exercise for the back and abdomen is rowing. Single-arm dumbbell rowing can use dumbbells, so it will be more flexible, but the point is that this exercise only needs to use the lower part of the back, so don’t hunch your back, and Use the upper part of your back to exert force. When using dumbbells, you should also open your shoulder blades. Using sub-snacks can move your body more flexibly, but do not pursue speed. Rhythmic progress is the most suitable. Medium speed is also more suitable for using dumbbells. This Do about five groups of this action every day, with each group doing ten times. You can adjust the number of groups according to your own exercise level, and rest for half a minute between each group.

Friday: Shoulders + TrisHead muscles

Breakfast: eggs + nut cereal + half a cup of milk, lunch: chicken breast + steak + vegetable salad, dinner: noodles + corn + protein. Shoulder exercises must use presses. Dumbbells can complete the press movement very well and are not easy to harm other parts of the body. If you want to exercise your triceps, you can also rely on dumbbell presses. When using dumbbells, you must put the dumbbells at the same height as your ears, but do it at the lowest point. Try to keep the lower part of your arms perpendicular to the ground, and do not During the exercise, you should keep shaking, and when your shoulders sink, your elbows should also be extended forward. This group of exercises has a relatively high intensity and can exercise two parts, so in a day of exercise, about three groups That’s it, each group can do 8-10 times according to your own choice.

Everyone must learn to persevere in the process of building muscle, and keep up with nutrition during exercise. Don't eat too little or have no nutrition. According to the diet, I believe everyone will get good results.

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