A good fit body has become more and more important and popular in contemporary times. Many people choose to join fitness and know how to gain weight before gaining muscle. After gaining weight but do not know how to start training for muscle gain, muscle gain training plan is also clueless. Once again, the row compiled a week muscle gain schedule, let's move together!

Monday: training chest and triceps

Pectoral muscles and triceps are relatively easy to exercise muscles, exercise movements are also a variety of, such as flat barbell bench press, upward inclined barbell bench press, double bar arm flexion, and exercise triceps, then, is also able to make our bodies stronger. In the newbie just start, exercise can also consider first exercise this. There are many exercises for triceps, basically they can be categorized as the following: narrow bench press, rope press, dumbbell arm flexion, double bar arm flexion.

Tuesday: Exercise legs and shoulders (deltoids)

Practice the chest and triceps, later exercise legs is very necessary, legs also have a lot of muscles need to exercise, for example, we usually do to practice leg movements are mainly deep squat, inverted stirrups, leg flexion, deadlift push curls and other movements. The deltoid exercise on the shoulders is able to make the neck line more beautiful, you can use the barbell and dumbbells, the two tools to help us complete a better exercise of the three muscles.

Wednesday: practice back and biceps

Practice back and biceps can have a more beautiful back curve, back movements can do pull-ups to change the back line, or high pull-down, sitting rope rowing and other movements. Biceps movements are also very rich, but note that the biceps need to be trained with external equipment, can not be practiced with bare hands.

Thursday: rest

After three days of exercise take a proper rest. Give the body a little relaxation.

Five: training chest and triceps

Chest and triceps can be repeated, and then exercise a little, and the steps are the same as the training content on Monday. This cycle of exercise content and intensity can strengthen the shaping effect of the chest and triceps.

Saturday: back and biceps

On Saturday, you can repeat what you did on Wednesday to strengthen the back and biceps muscle groups.

Sunday: Rest

Relax a little on the last day of the week. According to their own training plan and intensity of the week, then adjust or strengthen the intensity and content of the next week's training, to develop a fitness plan of their own.

When newcomers start working out, remember not to be too hasty, but must be gradual. With a healthy fat loss meal, slowly strengthen the intensity of training to achieve the fitness effect and body they want. Remember to stretch properly after the workout to give the muscles full relaxation.