The more detailed the more detailed fitness program as well as the question Thank you!

Each exercise time is too long, after 10 minutes of warming up, the exercise time to master in 60 minutes on it, exercise time between groups, group rest time is not too long, general group rest interval control in 30-60 seconds, group interval control in 90-120 seconds, strive to improve the efficiency of each exercise. And your diet, not that as long as you eat protein powder can gain weight, nutritional supplements must be with the workout, generally half an hour after the workout and before going to bed to take the effect will be better. And shoulder exercise is mainly developed deltoid and obliques, deltoid more sitting bar, dumbbell push-ups, obliques mainly do more shrugs. The following for your situation to do a fitness program gym muscle building program details Monday, pull-ups 3 × 12RM weight hammer sitting pull-down 4 × 10 seated rowing 4 × 8 standing dumbbell bent over rowing 3 × 12 standing barbell bent over 3 × 12 seated dumbbell bent over 3 × 10 Wednesday, the barbell push-up 6 × 10 dumbbell bird 4 × 10 puller clamp chest 4 × 8 butterfly clamp chest 4 × 8 weight hammer down 3 × 10 dumbbell arm extension 3 × 10 10 Dumbbell Overhead Arm Extension 3×12 Friday, Barbell Seated Push-Up 4×10 Dumbbell Front Plank 3×12 Dumbbell Side Plank 3×12 Dumbbell Overhead Side Plank 3×12 Deadlift 3×25 Goat Jerk 3×15 Saturday, Squatting 4×12 Leg Lift 5×10 Seated Leg Bend 4×12 Prone Leg Bend 5×12 Heel Lift 6×12 Eating Plan: Men's Dietary Plan for Muscle Gaining (for reference) Breakfast 8:00, yogurt or milk 250ml, vegetables and fruits, a cup of oatmeal or three slices of whole wheat bread, four eggs (two whole eggs, two egg whites) Extra meal 10:00, two slices of bread, a cup of orange juice Lunch 12:00, 150g of staple food, 200g of red meat, 200g of vegetables, fruits Extra meal 14:30, two egg whites, a banana, 200ml of milk Training 16:00, Dinner 18:00, Main meal 100g, White meat 200g, Vegetables 200g, Fruits Note: High protein, low fat, adequate carbohydrates. Vitamins, minerals, drink plenty of water. Bodybuilding food: coarse grains boiled potatoes corn oatmeal, apples, orange peaches, bananas, fruit juice, a variety of vegetables, beans, milk, yogurt, chicken breast, lean beef, fish, eggs (yolks) Beginning bodybuilders initially mainly to master the correct exercise methods, to develop a good dietary laws, must be gradual and progressive, fitness circle there is an old saying called 3 minutes of exercise and 7 minutes of diet, so pay attention to the nutrition, sleep and workout between the collocation. At first, it is not recommended to eat protein powder, as long as the daily nutritional balance can be, after 3 months depending on the specific circumstances to use nutritional supplements, the domestic Kang Bit and UN can also be if there are conditions to choose foreign champions, Optimus Prime is an old brand Increase the muscle mass of the 14 secrets: large weight, low times, more groups, long displacement, slow speed, high density, read the same, the peak contraction, sustained tension, Relax between sets, work more large muscle groups, eat protein after training, rest for 48 hours, and go lighter rather than faking.