Fitness experts usually make a detailed fitness plan for themselves so that they don't blindly exercise. If you are still a novice and don't know how to make a fitness plan for yourself, then take a look here and establish a weekly fitness plan introduced by the great god to make you have a good figure.

Men's fitness

Weekly table of fitness plan

Monday: chest and triceps training (rest for 30 seconds between groups)

Chest training

Dumbbell bench press 5KGX3 group X(20/group)

Flat bird single 5KGX3 group X(20/group) push-ups 2 groups X( 12/group)

Triceps training

Dumbbell neck and dorsal arm flexion and extension 5KGX3 group X(20/group)

Dumbbell flexion and extension 5KG34 groups X(20/group)

Horizontal arm flexion and extension 5KGX3 group (15/ group)

Tuesday: rest

Weekly table of fitness plan

Wednesday: Back Muscle and Biceps Training

Back muscle training

20KG 3 groups /20 pieces/group with single hanging pull-down.

Bow over the dumbbell and row 10KGX3 group X( 15/ group)

Sitting rowing 20KG 3 group (15/ group)

Biceps training

Alternate dumbbell bending single 5KGX3 group X(20/group)

Lift a single 5KGX3 group X(20/group) obliquely on the stomach.

Bell concentrated bending 10kg X3 X group (15/ group)

Thursday: rest

Jogging on the treadmill at a speed of 8 for 40 minutes, jogging in the middle for 8 minutes (at a speed of 5) for 2 minutes, and taking 4 beats for * * * 40 minutes without any load. You can also do aerobic exercise or spinning.

Men's aerobics

Friday: shoulder training

Deltoid muscle training

Stand upright and lift a 5KGX4 group (15/ group).

Arnold recommended a single 5KGX4 group X( 15/ group).

Vertical dumbbell rowing 5KG X4 group (15/ group)

Rest on Saturday

Sunday: thigh and calf muscle training

Thigh muscle and calf muscle training

Barbell Squat 10KGX4 Group X( 15/ Group)

Dumbbell bow and arrow10kg4 group X( 12/ group)

Dumbbell weight-lifting heels10kg4 group X(30/group)

Milk vegetables

Diet plan

At 7~8 in the morning, a cup of skim milk of about 250ml, vegetables and fruits are adjusted according to your own requirements, including 2 slices of whole wheat bread and 2 egg whites.

10~ 1 1 After lunch, you can add a banana or an apple.

For lunch, it is 12~ 13. If the staple food is rice or noodles, it is about 200g g. If meat is meat, it is lean meat, vegetables and fruits.

Eating protein powder (about 20g whey protein powder, washed with warm water or cold water below 40 degrees) 1~ 1.5 hours before afternoon training can also appropriately improve the level of amino acids in blood and prevent muscle decomposition during training.

17~20 o'clock training (some weight training or muscle strengthening training)