Many boys like to do some muscle exercises to build muscle. But if you do some muscle-building exercises alone without any structure, the muscle-building effect will not be as obvious as you think. If you want obvious muscle-building effects, you still need to develop a muscle-building plan. So today we will introduce a one-week muscle-building plan. Let’s go to the fitness plan and have a look!

One week muscle building plan

Monday: Chest

Actions: 8 sets of bench press, 8 sets of incline flyes, 8 sets of palm presses.

Tuesday: Back

Actions: 10 sets of wide-grip pull-ups, 10 sets of single-arm dumbbell rows.

Wednesday: Rest

Thursday: Legs

Action: 10 sets of dumbbell lunges and 10 sets of barbell squats.

Friday: Arms and Abdomen

Actions: 5 sets of barbell arm curls, 5 sets of bent-over dumbbell arm curls, 6 sets of abdominal crunches, and 5 sets of leg raises.

Saturday: Rest

How to do the exercises in the muscle-building plan

Bench press: Lie on your back and hold the barbell with both hands slightly wider than your shoulders.Width; draw in your belly, drop your shoulders, and let the shoulder straps fall on the flat surface. Pick up the barbell, inhale and lower it until your elbows are just below your shoulders. (If you fall too deep, you may injure your shoulder ligaments.) Exhale and push up, keeping your chest straight and your abs in during the entire process. Do not shrug your shoulders (shrugs will strengthen the pectoralis major) muscles. If you don't Stretching can easily lead to rounded shoulders)

Incline fly: Sit at one end of the incline bench, hold a dumbbell in each hand, lower the dumbbells downward, outward, and to both sides of the body, palms facing each other, arms slightly bent, continue to lower until the upper part of the pectoralis major muscle is fully Stretch, then return to starting position.

Palm Press: The body must maintain a straight line from the shoulders to the ankles, the arms should be placed on the chest, and the distance between the hands should be slightly wider than the shoulders. Take 2 to 3 seconds to fully lower your body, stop about 2-3 cm above the ground, and then push back up.

Dumbbell lunges: Hold the bells in both hands, place them at your sides, raise your chest and retract your abdomen. This is your starting position. Take a step forward and squat down with the knees of your front and back legs at 90 degrees, then return to a standing position, and do the same with the other leg at the same time.

Barbell Squat: Spread your feet apart, lift your chest and retract your abdomen, place the barbell with both hands in front of or behind your neck, and slowly squat down.