You are here

A rare gym fitness plan

it's good to exercise, but we also need to exercise in a planned way. Excessive training will cause unnecessary damage to the body.

Monday, training site: middle of pectoral muscle and triceps brachii.
barbell supine push 3 × 10
dumbbell bird 3 × 10
chest clip 3 × 10
butterfly clip chest 3 × 10
heavy hammer down 3 × 10
dumbbell bending arm flexion and extension 3 × 10

A rare gym fitness plan
A rare gym fitness plan

Wednesday, training site: latissimus dorsi and biceps brachii.
heavy hammer sitting position pull-down 3 × 10
rowing in sitting position 3 × 10
standing dumbbell bent row3 × 10
standing barbell curl 3 × 10
sitting dumbbell curl 3 × 10

A rare gym fitness plan

Friday, training part: deltoid, abdominal muscle.
barbell sitting press 3 × 10
dumbbell flat 3 × 10
dumbbell side lift 3 × 10
dumbbell lean down and side lift 3 × 10
sit ups 1 × 25
goat stand up 1 × 25

A rare gym fitness plan
A rare gym fitness plan

Saturday, training leg.

squat 3 × 10
leg lift 3 × 10
sitting leg flexion and extension 3 × 10
prone leg curl 3 × 10
heel lift 3 × 10

A rare gym fitness plan
A rare gym fitness plan

all the above actions are "RM" The weight and number of groups can be changed between 1 ~ 2 groups, depending on your actual situation. It is suitable for the first two weeks of training. Generally, there will be no pain like that at the beginning of training after two weeks of training, but there will be pain after each training, and the time is within two days after each training. 30 ~ 60 minutes after training, eat 1 ~ 2 eggs, 1 50 ~ 100k bread, drink 100 ~ 200ml milk or milk Water. Actions that cannot be completed independently can be completed with the help of companions.

Leave a Reply

Your email address will not be published. Required fields are marked *