Do you know what the 7-day fitness training schedule is? Many people want to exercise, but because they have no experience and can't make a plan, many people need a fitness schedule. So what is the 7-day fitness training schedule? The following is a sample essay on the 7-day fitness training schedule I collected for your reference, hoping to help friends in need.

7-day fitness training schedule 1 day 1 day:

First, warm up 10 minutes, you can choose to ride a fixed bike or walk on the treadmill for 8 minutes. Then, you will do three stretching exercises on the chest, back and legs to be trained, 15 seconds, to make the muscles fully active.

1. Two groups of flat barbell bench press each 12- 15 times, with rest between groups 1 minute.

2. Two groups of barbell squats, each group 12- 15 times, rest between groups 1 minute.

3. The sitting posture of the instrument is divided into two groups 12- 15 times, and the rest between groups 1 minute.

4. Two groups of supine belly roll, each group 12- 15 times, rest between groups 1 minute.

That's all the weight-bearing exercises to do in the first training class. Pay attention to stretching the target muscles during a one-minute break between groups, and adjust your breathing at the same time to get ready for the next group's exercise as soon as possible. The first movement trains the muscles in the middle of pectoralis major, and the second movement trains the quadriceps femoris in the leg. The instrument can be effectively trained to the outside of latissimus dorsi by sitting down, and finally the abdomen lying on the back can be trained to the abdomen close to the chest. All the exercises are finished in 20 to 30 minutes. Finally, do 10 minutes of light aerobic training to end the first class training.

The next day: rest

The third day:

Similarly, the warm-up starts at 10 minutes, and then stretches the arms and calves to prepare for the next training.

1. Barbell bending is divided into two groups, each group 12- 15 times, and rest between groups 1 minute.

2. Two groups of sitting dumbbells, each group 12- 15 times, rest between groups 1 minute.

3. Two groups of supine arm flexion and extension, each group 12- 15 times, rest between groups 1 minute.

4. In the second group, leg lifts were performed for each group 12- 15 times, with rest between groups 1 minute.

5. Two groups of supine abdomen, each group 12- 15 times, rest between groups 1 minute.

Stretch the target muscles and adjust your breathing during the rest between groups. Barbell bending is the basic action of biceps brachii training, so it must be done correctly. Sitting on dumbbells and pressing shoulders is the most common training action in training middle bundle of shoulders. The supine arm flexion and extension can effectively stimulate the triceps brachii on the arm, and calf lifting is one of the most effective actions in training calves. The same 20-30 minutes to complete. Finally, the course ends with 10 minutes of light aerobic training.

So far, all the muscles to be practiced in the first month have been practiced. Delayed pain will appear to some extent after training, and the symptoms will disappear automatically in the next 2-4 days.

Day 4: Rest

Day 5:

The third class in the first week is different from the first two classes and focuses on weight training. In the third class, lower-intensity aerobic training will replace weight-bearing training, and the training intensity will gradually increase with the deepening of training.

1. Aerobic training: You can choose your favorite aerobic equipment to practice for 20 to 30 minutes.

After aerobic exercise, you can take a short rest for 5 minutes before the next abdominal muscle training.

2. Two groups of supine belly roll, each group 12- 15 times, rest between groups 1 minute.

The fifth day of the course is over, followed by two days of rest and adjustment. During the break, I can recall all the movements I trained this week and prepare for the next exercise.

Day 6: Rest

Day 7: Rest

In this fitness program, the training time of each part in a week is directly proportional to the volume of that part. In this way, we can ensure that the muscles in all parts get enough stimulation, neither more nor less. The common mistakes are that the training time of upper limbs is too long and the training time of legs is too short, which will lead to overtraining of upper limbs and insufficient training of legs and affect muscle growth. You can share this weekly fitness plan with other friends so that everyone can enjoy fitness together.

7-day fitness training schedule 2 Monday, back training

Just like we used to. Monday's International Breast Enhancement Day is different. This week-long training plan is Monday's back training, not chest training. When we walk into the gym, we want to exercise purposefully. Looking good requires us to be X-shaped as a whole, so what is X-shaped? It is wide shoulders, thin waist and thick legs. The first part that determines the X shape is the back, and the second part is the leg. Four groups of pull-ups 8- 15 times each.

Gawain pulled down 4 groups, each group was 8- 12 times.

The barbell bends down and strokes 4 groups, each group is 8- 12 times.

Four groups were hard drawn, each group was 8- 12 times.

Tuesday, chest training.

Choose back training on Monday. We need a strong erector spinae as the support and stability of back training. So erector spinae will be more tired on back training day. Therefore, we chose Tuesday's chest training. Give erector spinae a rest.

Tilt the barbell upward and bench press. 4 groups, 8- 12 times in each group.

Tilt dumbbell bench press upward. 4 groups, 8- 12 times in each group.

Flat barbell bench press. 4 groups, 8- 12 times in each group.

The parallel bars are bent and stretched. 4 groups, 8- 12 times in each group.

Wednesday, rest day.

Thursday, leg training.

In leg training, our erector spinae will still play a supporting and stabilizing role. So we arranged the fourth day of leg training. Erector spinae got a good rest.

Barbell squat. 6 groups, each group 8- 12 times.

Sitting posture, legs flexion and extension. 4 groups, 8- 12 times in each group.

Prone legs bent. 6 groups, each group 8- 12 times.

Sit with your heels up. 4 groups, 8- 12 times in each group.

Friday, shoulder training.

Tuesday's chest training will actually use our shoulder joint. So we provide two days' rest for the shoulder joint.

The straight arm dumbbell is lifted horizontally in front. 4 groups, 8- 12 times in each group.

Sitting posture apparatus pushes shoulders. 4 groups, 8- 12 times in each group.

Dumbbell side lift. 4 groups, 8- 12 times in each group.

Butterflies fly against birds. 4 groups, 8- 12 times in each group.

Saturday, arm training.

The arm is also a stable support. In chest and back training. He always plays an auxiliary role. We put arm training last to avoid the lack of strength of back training auxiliary muscles in our chest training. Resulting in insufficient training intensity.

The tensioner bends its arm and presses down. 4 groups, 8- 12 times in each group.

Buckling and stretching of the back arm of dumbbell neck. 4 groups, 8- 12 times in each group.

An upright barbell bends. 4 groups, 8- 12 times in each group.

Dumbbells bend alternately. 4 groups, 8- 12 times in each group.

Sunday, rest day.

Summary: Back training on Monday and chest training on Tuesday. Wednesday, rest day. Thursday, leg training. Friday, shoulder training. Saturday, arm training. Sunday, rest day. Abdominal muscle training can arrange leg training or back training. Sit-ups in 4 groups, 8- 12 times in each group, leg lifts in 4 groups, 8- 12 times in each group.