To lose weight and fat, we must make the calorie intake deficit, that is, we need to consume less calories and more calories at the same time. In short, eat less and practice more. So, here's a seven-day fat-reducing and muscle-building training program. Welcome to read and browse.

Day 1: Chest+Shoulders

Mechanical clamping: 3 groups * 12 times, pause during top contraction 1 sec, rest between groups120s;

Dumbbell bench press: four groups of pyramid training groups, respectively, 15 times, 12 times, 10 times and 8 times, with each group resting 120 seconds;

Upward barbell bench press: 3 groups *8 times, rest between each group 120 seconds;

Flexion and extension of parallel bars arm (elbow should be slightly backward during chest training): two groups, each exhausted, rest between each group 120 seconds.

Standing dumbbell side lift: 4 groups * 15 times, rest between each group 120 seconds;

Reverse mechanical flying bird (can be changed into other actions): 4 groups * 15 times, with a rest of 90 seconds between each group;

Sit-ups dumbbell press: 3 groups * 12 times, with a rest of 90 seconds between each group.

The second day: rest (only rowing aerobic training)

Day 3: Back+Bevel

Dumbbell (single arm) rowing: each arm does 4 groups * 10 times, and the rest between groups is 2 minutes;

Rowing with low pulley while sitting in a positive grip (palm down): 3 groups * 12 times, with a rest of 2 minutes between groups;

Pull-down of sitting posture with wide grip: 4 groups * 10 times, with 2 minutes rest between groups;

Dumbbell shrug: 4 groups * 10 times, each group will hold for 2 seconds when lifting to the top, and rest for 2 minutes between groups;

Push-ups: 3 groups, each exhausted, with a 2-minute break between each group.

Day 4: Rest (oxygen only).

Day 5: Arms

V Press the biceps brachii (it can be replaced by other actions): four pyramid groups, respectively, 15 times, 12 times, 10 times, 8 times, and rest for 60 seconds between groups;

Vertical parallel bars arm flexion and extension (keep perpendicular to the bar during arm training): 3 groups, each exhausted, rest for 60 seconds between groups;

EZ- barbell straight arm supine arm flexion and extension: 4 groups * 12 times, rest between groups for 60 seconds;

Up-sloping dumbbell bending: four groups of pyramid training groups, 15 times, 12 times, 10 times and 8 times respectively, with a rest of 60 seconds between groups;

Bending of priest's stool: 4 groups *6 times, when reaching the peak of action, keep shrinking for 2 seconds, 60 seconds between groups;

EZ- barbell reverse grip (palm down) bending: 3 groups * 15 times;

Day 6: Legs

Standing heel lift: 4 groups *20 times, with a rest of 60 seconds between groups;

Heel lifting in sitting position: 4 groups * 15 times, with a rest of 60 seconds between groups;

Prone leg flexion: pyramid training group, four groups, respectively, 15 times, 12 times, 10 times, 8 times, with 90 seconds rest between groups;

Barbell Squat: Four groups of pyramid training groups, respectively, 15 times, 12 times, 10 times, 8 times, rest between groups 150 seconds;

Smith's bow and arrow squat (barbell can be used instead): 3 groups * 12 times, with a rest of 60 seconds between each group;

Dumbbell straight leg hard pull: 4 groups * 10 times, with 90 seconds rest between groups.

Day 7: Rest (oxygen only)

Morning aerobic exercise

30 minutes of rapid aerobic training (including treadmill, spinning bike, elliptical machine, stepping machine climbing machine), it is best to use 70% of your maximum heart rate during training.

Cyclic arrangement of aerobic stage

Week 65438 +0-4: arrange 30 minutes of aerobic training on all rest days;

Week 5-7: arrange 30 minutes of aerobic training every day;

Week 8: arrange 30 minutes of aerobic training on all rest days;

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