Fitness plan
Training 5 times a week, 120 minutes each time, including warm-up and stretching and relaxation
Monday
Squat (free weight/Smith rack) (6 sets: 12 times, 10 times, 8 times, 8 times, 6 times, 8 times)
Lunges (6 groups: 12 times, 13 times, 14 times, 12 times, 13 times, 14 times)
Seated leg flexion and extension (6 sets: 8 times, 9 times, 10 times, 8 times, 9 times, 10 times)
?Hamstrings
Straight-leg deadlift (4 sets: 12 times, 13 times, 14 times, 15 times)
Seated leg flexion and extension (6 groups: 10 times, 11 times, 12 times, 10 times, 11 times, 12 times
Tuesday
Breasts
Lying barbell press (4 sets: 10 times, 8 times, 8 times, 8 times)
Incline barbell press (4 sets: 10 times, 8 times, 8 times, 6 times)
Supine dumbbell fly (4 sets: 12 times, 10 times, 12 times, 10 times)
Cross chest clamp/instrument chest clamp (4 groups: 15 times, 14 times, 13 times, 12 times)
Calves
Seated calf raise (8 groups: 15 times, 14 times, 13 times, 12 times 15 times, 14 times, 13 times, 12 times)
Standing calf raise (8 sets: 12 times, 11 times, 10 times, 10 times 11 times, 12 times, 11 times, 12 times)
Wednesday
Back, abdomen
Pull-ups (50)/neck pull-downs (4 groups: 12 times, 13 times, 14 times, 15 times)
Barbell row (4 sets: 8 times, 9 times, 10 times, 8 times)
Dumbbell single-arm rowing (4 groups: 12 times, 11 times, 10 times, 12 times)
Pulley pull-down (4 sets: 12 times, 11 times, 10 times, 12 times)
Deadlift (4 sets: 10 times, 8 times, 8 times, 6 times)
Thursday and Sunday rest for 90 seconds between the above training groups
Friday
Shoulders
Neck press (5 sets: 12 times, 10 times, 8 times, 8 times, 6 times)
Dumbbell shoulder press (5 sets: 12 times, 12 times, 10 times, 9 times, 8 times)
Standing lateral raises (5 sets: 15 times, 12 times, 11 times, 10 times, 11 times)
Bent over lateral raise/seated lateral raise (5 sets: 15 times, 14 times, 13 times, 12 times, 12 times)
Calves
Seated calf raise (8 groups: 15 times, 14 times, 13 times, 12 times 15 times, 14 times, 13 times, 12 times)
DumbbellSingle-leg heel raise (8 sets: 12 times, 11 times, 10 times, 10 times 11 times, 12 times, 11 times, 12 times)
Saturday
Triceps, abdominals
Supine arm flexion and extension (4 groups: 12 times, 11 times, 10 times, 12 times)
Seated position with both hands holding bells and arm flexion and extension (4 groups: 10 times, 8 times, 10 times, 8 times)
Seated single-arm neck and back arm flexion and extension (4 groups: 10 times, 9 times, 8 times, 6 times)
Press down on the tensioner (4 groups: 15 times, 15 times, 15 times, 15 times)
Biceps
Standing barbell curl (4 sets: 15 times, 12 times, 10 times, 10 times)
Standing bar curl (4 sets: 12 times, 10 times, 8 times, 6 times)
Alternating dumbbell curls (4 sets: 12 times, 10 times, 10 times, 12 times)
Seated alternating dumbbell curls (4 groups: 10 times, 8 times, 8 times, 6 times)
Diet plan
Muscle network review
Through nearly half a year of exercise observation, this fitness plan has brought significant changes to enthusiasts. His toned body, strong arms, and broad chest enable him to dress stylishly. The main reasons for making such great progress are as follows:
1. Establish good self-confidence.
2. Good eating habits and regular work and rest time.
3. Cultivate your own healthy mentality and make exercising become a habit.
4. Make unremitting efforts and constantly surpass yourself.
5. Complete the planned training content with quality and quantity with the help of professional coaches.
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