Hello: For exercisers whose main goal is to gain muscle fitness, it is recommended to train every other day.

Reference of fitness training plan: (it should be adjusted according to the equipment situation of the club when it is implemented)

One: Aerobic Training Plan (Reference): Treadmill or Elliptical Machine

2-3 times a week. About 40 minutes at a time. The distance is 3-5 kilometers. Heart rate control in 220- 70-80%.

Two. Strength plan reference: (rest between groups for 60-90 seconds, rest between actions for 90- 120 seconds)

Warm up for 5- 10 minutes before each training.

Day 1 Day Back+Biceps Training Day

Rowing with barbell in an upright position for 8- 10RM (times) x3 group (rest for 60-90 seconds between groups)

Pull-down type before collar 8- 10RM

Sitting rowing equipment 8- 10RM

Power supply pull-up resistance 8- 10RM

Sit on a dumbbell and bend 8- 10RM alternately.

Tensile bending 8- 10RM

Third round training day

Smith Squat: 8- 10RM (times) x3 group

Leg lifts in sitting position 8- 10RM

Leg flexion and extension 8- 10RM

Leg bending 8- 10RM

Bending leg hard drawing 8- 10RM

Day 5 Chest and Shoulder Training

Smith flat chest push 8- 10RM (times) x3 group

Smith recommended 8- 10RM for tilting dumbbells upwards.

Tilt up dumbbell bird 8- 10RM

Sitting dumbbell press 8- 10RM

Standing dumbbell side lift 8- 10RM

Day 7 Abdominal+Triceps Training Day

Abdominal trainer for 20-30 minutes (times) x3 group

Lie on your back and lift your legs for 20-30RM.

Rotate sit-ups for 20-30 minutes.

Sitting on dumbbells, the neck and back arms flex 8- 10RM.

Rope descent 8- 10RM

Three: diet plan (reference): eat less and eat more meals.

Breakfast at 8: 00, 250ml skim milk, proper amount of vegetables and fruits, 2 pieces of bread and 2 egg whites.

Extra food 10: 00, a banana.

Lunch 12: 00, staple food 150g, meat 100g, vegetables 150g, fruit.

Rice 15: 00, a glass of juice.

Dinner 18: 00, staple food 80g, meat 50g, vegetables 150g, and appropriate amount of fruit.

Health food: coarse grain boiled potatoes, corn oatmeal, apples, oranges, peaches and aromatic juices, various vegetables, beans, milk, yogurt, chicken breast, lean beef, fish and eggs (excluding yolk).

Note: Don't eat more red meat such as beef, mutton and pork. You can eat some fish, chicken (peeled) seafood properly.

Drink less drinks: such as carbonated drinks, orange juice, etc.

Four: the adjustment of the plan:

Everyone's platform period will be different. At that time, you feel that you have been practicing according to this plan for some time.

After that, when the body starts to change little or nothing, it is necessary to adjust the plan.