This week’s fitness plan continues from last week: Week 5
Exercise areas for Monday and Thursday: [Legs/Biceps/Calf]
Tuesday and Friday workout areas: [Chest/shoulders/triceps/abs]
It’s best to add a sit-up to this day’s exercise. 3 sets of 20 reps.
The above movements can be replaced by the relevant body movements in http://www.jirou.com/html/tu.html.
Nutritional dietary guidance:
It’s best to supplement with protein whey before and after a workout because itThe speed and absorption into the blood are more efficient than any other protein, and it also provides amino acids, making exercise more effective.
Be sure not to have too much fat in your food, as it will slow down the absorption of protein and carbohydrates in your body
Eat more beef or lean meat. Meat is rich in B vitamins, which aid muscle strength and growth. In addition, meat has creatine, iron, zinc and especially protein. Beef or lean meat can provide continuous protein supplementation to the muscles, which can help retain and continuously increase amino acid nitrogen in the blood.
Other weekly fitness plans: