Muscle Body Training

My 18 years old, height 180, weight between 125-135, slim school students the kind of
,

hope for the future development of physical exercise temperament (form class)

best according to my body of data customized for my exercise program to play basketball

I also hope that through exercise the rate of increase, jumping with Antagonism, emphasis Dantiao

muscle exercise Fangmian line Bijiao clear on it, not as fitness Jiaoliannayang Tai Tai Kuai

combines one running, muscle groups is a combination of exercise

the best training methods of some higher, like 180 on the basis of a further increase of 5-7 cm

Please experienced friend to help develop a training schedule to detail coupled with the best

diet with the rest to pay attention to two issues

PS Only sandbags with exercise equipment, dumbbells, if necessary equipment can be purchased at home

but if you can exercise the kind of portable, I can not get hold of

gym at home is not ...

---

need to buy a pair of dumbbells and weights 30 kg, mainly to introduce you to strength training, but still need some aerobic exercise to increase endurance, such as swimming, marathon.

1. to do with a barbell bench 4 groups each group pushing the next major exercise chest

12 supine bent arm pull-up 4 groups of 12 each under the major pectoralis major, triceps, serratus anterior muscle

standing neck flexion and extension boom under 4 groups each of 12 major bodybuilding triceps

barbell row stand overlooking the 4 groups of 12 each under the major weight-bearing exercise the latissimus dorsi

standing bent bent under 4 groups each of 12 major bodybuilding Erector muscles, etc. to the Department of

barbell curl 4 groups Each principal is under 12, the biceps, followed by the forearm muscles

sitting oblique anti-trust arm grip curl under 4 groups each of 12 major bodybuilding biceps to 2. do dumbbell bench press with dumbbells 4 groups each Under Section 12 of the upper pectoralis major muscle, followed by alternating deltoid anterior bundle

dumbbell curl 4 groups of 12 each under the brachial biceps

standing dumbbell hammer curl 4 groups of 12 each under the brachial muscle and biceps muscles

overlooking the sitting curl 4 groups of 12 each under the brachial biceps exercise

overlooking the Legislative arm flexion and extension 4 groups of 12 each under the arm triceps

sitting neck flexion and extension arm 4 groups of 12 each under the brachial triceps

out two hours a day is best to practice perseverance to practice once a day because of muscle cells take some time to rest usually have to eat more foods with high protein, you can also buy protein powder drink, weight, exercise your do first of these a little bit of training persist in 3 months you have a certain type of fuel