Give you a scientific fitness plan.
Day 1: chest training sequence: 1. Bench press (load, four groups, 8- 12 times in each group, if you try to do it less than 8 times, it means that the load is too heavy, and if it exceeds 12 times, it means that the load is too light and needs to be adjusted, so I won't go into details later)
-& gt； 2. One week: push upward obliquely (load, four groups); Biweekly: parallel bars arm flexion and extension (can be aggravated, four groups)
-& gt； 3. One week: Sleeping birds (four groups); Once every two weeks: chest clamping (four groups)
The next day: back training plan: 1. One week: neck pull-ups (can be aggravated, four groups); Biweekly: pull-ups in front of the neck (can be aggravated, four groups)
-& gt； 2. One week: rowing in a standing position (load, four groups); Biweekly: hard stretching (heavy weight, four groups)
-& gt； 3. One week: chest pull (four groups); Biweekly: Shrugging (four groups) Day 3: Leg training program: 1. Squat (more than twice overweight, four groups)-> 2. Prone leg bending (not less than 1/2 weight, four groups)-> Step 3 stand up (group 4)
Day 4: Triceps brachii training plan: 1. Narrow bench press (heavy, four groups)-> 2. One week: elbow pressing in standing position (four groups); Biweekly: supine arm flexion and extension (four groups)-> 3. Flexion and extension of prone arm (four groups)
Day 5: biceps brachii training plan: 1. Vertical arm bending (load, four groups)-> 2. One cycle: one arm bending (four groups); Biweekly: single-arm bending (four groups)-> 3. One week: bar (four groups); Biweekly: Pastor chairs with bent arms (four groups)
Day 6: Shoulder Training Plan: 1. Anterior cervical pressure (four groups)-> 2. Neck and back push (four groups)-> 3. Standing birds (four groups)-> 4. Tilted birds (four groups)
Day 7: fat reduction training plan: 1. Sit-ups (six groups)-> 2. supine leg lifts (six groups)-> 3. Jogging (30 minutes at medium speed is not allowed to slow down) According to the above training plan, a cycle is counted every seven days, and you can rest for two days every seven days of training. Of course, you can also rest for four days, but the training order can't be disrupted. You can train for 60-90 minutes every day, and the initial weight and intensity can be smaller, but you should make a breakthrough at every stage every day. The rest time between each training action group should not exceed one and a half minutes, generally one minute is the most appropriate, and you can rest for 2-3 minutes by hitting a heavy object. If you keep training like this, you will see the effect in a week, and the progress will slow down after one month. Stick to it for one year, and you can basically reach the satisfaction of the landlord.
I wish you a happy fitness and early success. If you have any fitness questions, you can ask them or ask our coach to answer them.
Feeling helpful to you. I hope I can be chosen as a satisfactory answer. Thank you for your encouragement and support to our team.