Who helped me develop a fitness plan ah, in the gym's

I have 30 years of age, 173CM 75KG, usually love playing the basketball, lower extremities are relatively fairly passable, upper-grade, and waist 2-foot-8. Now organized Zhang fitness cards, every day there are 1-2 hours of fitness time. intend to implementation of the plan according to fitness so that they are a little muscular, trouble which veteran to help develop a first thank you. The best joint and several restaurants (of course, and chat) .

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gym half the coach can ask for - though not a personal trainer so good - but most of the time there is will help you -

in general - persist in the gym - six months or so can have very good results.

Eating up I say this - basically you can ask a coach - mainly protein supplement -

hi.baidu.com/micafis...e5edcf3b2fb95f9.html There are a lot of action explain -

take the time to Kanxia - can save me a lot of typing time - (I am There is no heating in winter - cold, ah, typing hands)

in general - can do each action 3 -- Group 5 - the number of each group can do for you once the largest number of two thirds for the best - the choice of the weight - but also a movement to do the most standard weight of a maximum of about two thirds better -. (Start time may choose half)

a muscle group to do two actions can be about - the time may be relatively abundant, then more and more choices - do something.

7 days a week - two days rest -

If you say that - Monday - Be a full-body muscular workout -

Week 2 to the upper body mainly - muscle training -

3 weeks of rest under -

Week 4, when the arm can be a back muscles of the chest muscles - exercises to strengthen or general ---

5 weeks can choose to abdominal muscles and leg muscles based exercise.

6 weeks rest -

Sun to be a relatively easy - the upper body muscles - exercise time and amount of weight a bit less than usual point -.

The problem is the gym where you can consult to, ah! The effect of this question much better than ah!