In the third week of intensive training in the five-week family dumbbell bodybuilding and fitness program series, men need to do 45 minutes and women need to do 25 minutes.
Monday
[Thigh/Shoulder/Calf]
For the above movements, do 4 groups of each movement, and do 10RM in one group. (The exercise weight needs to be adjusted to a maximum of 10-12 back and forth in one set)
Tuesday
[Biceps/Back]
For the above movements, do 4 groups of each movement, and do 10RM in one group. (The exercise weight needs to be adjusted to a maximum of 10-12 back and forth in one set)
Thursday
[Thigh/trapezius/smallLegs]
For the above movements, do 4 groups of each movement, and do 10RM in one group. (The exercise weight needs to be adjusted to a maximum of 10-12 back and forth in one set)
Friday
[Chest/Triceps]
For the above movements, do 4 groups of each movement, and do 10RM in one group. (The exercise weight needs to be adjusted to a maximum of 10-12 back and forth in one set)
Dietary guidance: (This basic home dumbbell exercise is suitable for those who are thin or of average size. If you are too fat, please refer to Muscles. (Network other fat loss fitness programs)
1: Eat at least six meals a day (you can refer to the diet plan for the first and second weeks)
2: Supplement protein after exercise.
3: Supplement 25 grams of protein before going to bed.
4: Drink at least 1 liter of water during the day.
5: Supplement multivitamins once a day.
Breakfast food selection
Tuna, bananas, eggs, fruits, sourMilk, skim milk, buckwheat bread, cheese, orange juice
Breakfast supplement: vitamins, fruits, whey protein powder
Food options for lunch or dinner
Lean meat, rice, tuna, bananas, potatoes, soy protein, fruits, vegetables, noodles, chicken breast, orange juice.
Snack food options
Bananas, oats, potatoes, sweet potatoes, lean meat, egg whites, vegetables, fruits, skimmed yogurt, ham, cheese, juice, vitamins, whey protein powder.
Here is just a food menu selection (you can refer to the meal plan for the first and second weeks)
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