Because the summer time is short, a relatively intensive fitness program is arranged for everyone to learn and refer to. The Muscle Forum welcomes everyone to ask questions!

The first set of programs, "Dumbbell Fitness Plan", is suitable for exercising and completing with dumbbells at home.

1: Aerobic training plan: cardiopulmonary function training and running twice a week, 20-30 minutes each time, distance 3-5 kilometers
2: Strength training plan: (The intensity is determined according to your own situation) 1. Warm up with rope skipping for 10 minutes 2. Stretch and stretch 3. Dumbbell exercises 7 times a week 4. (times) refers to the number you can barely complete! (Select according to the number of times Weight)
The first day of leg training (high-intensity leg training, conducive to hormone secretion) dumbbell squats 10-15RM (times) x 3 groups of dumbbell straight-leg deadlifts 10-15RM dumbbell scissor squats 10-15RM
The next day chest training dumbbell chest press 10-12RM (times) x3 dumbbell wide chest 10-12RM dumbbell fly 10-12RM
The third day of back training dumbbell single-arm rowing: 8-12RM (times) x3 dumbbell bent leg deadlift: 8-10RM dumbbell bent-over rowing: 8-12RM
The fourth shoulder training day: seated dumbbell press 10-12RM (times) x3 standing dumbbell lateral raise 10-12RM upright dumbbell row 10-12RM
Day 5: 2-head training day, seated dumbbell alternating curls 8-12RM (times) x3 dumbbell hammer curls 8-12RM, external rotation dumbbell curls 8-12RM
Day 6 3-head training day Single-arm dumbbell neck arm flexion and extension 8-12RM (times) x3 dumbbell bent-over arm flexion and extension 8-12RM Narrow grip push-ups 10-15RM Seventh Abdominal Training Day Sit-ups 15-20RM (times)

Answer: Aerobic exercise: running, high jumping, swimming, anaerobic exercise: If you don’t have the conditions, you can do push-ups at home to train your pectoralis major, triceps, trapezius and deltoid muscles; you can do sit-ups to train your abdominal muscles. ; Squats can train the thigh muscles; calf raises (lifting the body upwards with the toes) can train the calf muscles. Combine aerobic exercise with anaerobic exercise. Usually eat more high-protein foods, such as eggs, milk, meat, fish, etc.
The arms are mainly composed of the forearm and the four parts of the biceps, triceps, and deltoid muscles. For the main biceps stretch, 1. You can use your upper arms to bend and extend the dumbbell. Don’t lower it to the end when stretching, so that the biceps are always stressed. Also, you can use Schwarzenegger’s method. There is a nice name called the 21-gun salute, which is when you are doing dumbbell arm extension. Since the total length from extension to bending is 180 degrees, you can do it in three steps. In the first step, do 7 reps at a 90-degree angle. , in the second step, do 7 reps at 90 degrees above, and in the third step, do 7 reps at 180 degrees. The number can be determined based on the weight of your dumbbells. 2. Do pull-ups on a single shoulder. The triceps brachii is the main push, 1. Push-ups; 2. Bench press, 3. Do arm flexion and extension on parallel bars; 4. Single-arm dumbbell arm flexion and extension behind the neck. You can train your forearms when doing the above exercises, and increase your grip strength when holding dumbbells. The deltoid muscle is divided into three bundles: anterior, middle and posterior. You can practice the front beam by doing push-ups and bench presses; the middle beam, grab the dumbbell with both hands, hang it on both sides of the legs, and then do a 90-degree horizontal lift, repeat; the back beam, grab the dumbbell with one hand, and bend the body forward 90 degrees degree, lift your arms back and up, and repeat.

Every time your muscles feel sore during anaerobic exercise, remember not to do it every day. Every time you do anaerobic exercise, you want to destroy your muscle tissue as much as possible, and then use sufficient time and nutrients to repair the damaged muscles. Tissue, to put it bluntly, muscles grow when you rest after doing anaerobic exercise.
With scientific fitness, you will naturally have a healthy and strong body. (Original from MuscleNet, please do not copy)
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The second plan is a gym exercise plan. It has a lot of movements and is suitable for exercising in a gym with a lot of equipment.

1: Cardiopulmonary function training plan: (Improvement of cardiopulmonary function is very beneficial to muscle growth)
2-3 times a week, 30-60 minutes each time, control the heart rate at about (220-your age) x 80%
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2: Strength training plan reference
A. Jog to warm up for 10 minutes
B. Stretch the target muscles (using static stretching)
​The first day of leg and abdominal training: leg training is beneficial to body muscle growth
Seated leg press 4 sets x10-12 times
Smith Squat 4 sets x10-12 times
Leg curls 4 sets x10-12 times
4 sets of sit-ups x15-20 times
4 sets of supine twists and sit-ups x15-20 times (oblique abdominal muscle exercises)
Hanging leg raise 4 sets x15-20 times
The third day of chest and shoulder training:
4 sets of supine barbell press x10-12 times
Incline dumbbell press 4 sets x10-12 times
Incline dumbbell fly 4 sets x10-12 times
Seated press 4 sets x10-12 times
Standing dumbbell lateral raise 4 sets x10-12 times
The fifth day of back training
Roman chair push-up: 4 sets x10-12 times
T-bar rowing 4 sets x10-12 times
4 sets of wide-grip pull-ups x10-12 times
4 sets of bent-leg deadlifts x10-10 times
4 sets of front neck pull-downs x10-12 times
The seventh day of two-head and three-head training
Seated dumbbell alternating curls 4 sets x10-12 times
E-Z barbell curl 4 sets x10-12 times
Rope push-down 4 sets x10-12 times
Single-arm dumbbell neck arm flexion and extension 4 sets x10-12 times
Rest for 1 minute between sets. Rest for 3-5 minutes between two movements.
But if you want to build a beautiful physique and need time to practice strength, then use heavy weight, but don’t do the whole set of movements. This means that the range of movements is reduced, the speed should be fast, but stable, and you cannot practice movements based on inertia.
In terms of number of sets, one muscle group should practice 3 to 4 movements at a time, 4 to 5 groups of each movement, one group of 12, and the last few should be done with all your strength. After finishing, stretch the muscles in time to restore the muscle fibers to an orderly state. If the amplitude is too large, the muscle circumference will increase, but if it is too small, the strength will not increase. Just reach 70 or 80% of the maximum amplitude.
Anyway, remember, if you want to prevent your muscles from getting bigger, don’t make the weight so heavy that you can only do 10 reps in one set. Make sure you can make at least 12, but no more than 15. Move quickly and tense your muscles. However, with greater strength, the muscles will be somewhat larger.

The third plan is a combat physical training plan. It is suitable for reference and learning by friends who practice fighting.

Bodybuilders and fighters are compared. Fighters need to practice speed, reflexes and flexibility to stay fit.Athletes focus on muscle size and symmetry, as well as so-called overall beauty. It's better to practice bodybuilding first and then fighting skills. The maximum weight that a fighter can carry is definitely not as high as that of a bodybuilder, but these are two fields, both are fitness, but they are very different, with different purposes and even different pursuits. We can't let people who are professional pig farmers participate in chicken raising competitions~~~~Continue reasoning according to your point of view, bodybuilders are vulnerable to fighters, but if a bodybuilder holds a heavy machine gun, many fighters will be vulnerable. The most direct way is to hit and kick the sandbag. Which muscles are needed for punching and kicking will be trained naturally.
Monday
★6:30－(1) Jogging 2500~4000m (aerobic training, improving cardiovascular system, enhancing endurance) (2) Stretching activities (improving flexibility, accelerating physical recovery)
★17:30 - (1) Strength training (warm up fully before training) - 15 push-ups/group × 3 groups of pull-ups, depending on personal ability (upper limbs) 20 sit-ups/group × 3 groups (abs) Legs 10 squats/group × 2 groups (lower limbs) 15 prone push-ups/group × 2 groups (back muscles) 20 step jumps/group × 2 groups (lower limbs explosive power) Pay attention to stretching after strength training
Tuesday
★You can also arrange your favorite sports activities during rest (not too intense)
Wednesday
★Repeat Monday’s training content
Thursday
★17:30 (1) Anaerobic training (warm up fully before exercise): 30m accelerated running × 2 groups + 50m accelerated running × 2 groups + 100m accelerated running × 2 groups + 200m sprint × 3 groups (2) Aerobic training: Jogging 2000m ( 3) Relax and stretch your muscles after exercise
Friday
★Arrange your favorite sports activities (such as basketball, volleyball, table tennis, etc.)
Saturday
★17:30 - (1) Strength training (warm up fully before training) - 15 push-ups/group × 3 groups of pull-ups, depending on personal ability (upper limbs) 20 sit-ups/group × 3 groups (abs) Legs 10 squats/group × 2 groups (lower limbs) 15 prone push-ups/group × 2 groups (back muscles) 20 step jumps/group × 2 groups (lower limbs explosive power) Pay attention to stretching after strength training
Sunday
★Get enough rest and don’t engage in strenuous activities. Do you want to fully recover? Is this what you want? If you have specific requirements, you can put forward the plan. The alternation of rest and exercise, and the alternation of various exercise contents, methods, and means can help prevent local over-fatigue and sports injuries. It is practical