Teach you how to transform from a sparse man to a handsome man in seven days

　　Slender men are not only ridiculed by tall and powerful boys, but also can't hold their heads high in the eyes of girls. So the "sparb men" worked hard to go to the gym and sweat like rain, but the results were very little. Below, the editor will recommend you several fitness training methods suitable for "sparb men". It is not a problem to have a body of muscles.

　　“The fitness training method of "Paigu Men"

　　1. Chest training

　　1. For bench presses, if the weight is heavier, do four sets of 8-12 times each. Determine whether the weight is suitable based on personal factors.

　　2. Incline press, four sets or parallel bar arm extensions, four sets.

　　3. Lying on your back, four sets of bird fly, or four sets of chest-clamping exercises.

　　2. Back training

　　1. Pull-ups behind the neck, four sets or pull-ups in front of the neck, four sets.

　　2. Standing rowing, heavy weight, four sets； Deadlift, four sets.

　　3. Chest lift, four groups； Shrugs, four sets.

　　3. Leg training

　　1. Squats, four groups.

　　2. Prone leg curls, four sets.

　　3. Stand on tiptoe, four groups.

　　4. Exercise triceps brachii

　　1. Four sets of narrow bench press.

　　2. Standing elbow press, four groups； Supine arm extensions, four sets.

　　3. Standing arm flexion and extension, four groups.

　　5. Exercise biceps

　　1. Standing arm curls, four sets.

　　2. One-arm curl with overhand grip, two groups； Reverse-grip single-arm curls, two sets.

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