Novice, I don't know how to arrange a fitness plan when I enter the gym. Look here! !

One-week training plan of novice gym and detailed records of private lessons:

The first day of back practice:

Hard drawing -3x 15/ group (20kg)

High pull-down -3x 15/ group (20kg)

Sitting rowing boat -3x 15/ group (20kg)

Barbell rowing -3x 15/ group (20kg)

Practice chest the next day:

Upward barbell bench press -3x 15/ group (20kg)

Dumbbell bird -3x 15/ group (5kg dumbbells)

Gantry fixture -3x 15/ set (5kg)

Sit-up dumbbell -3x 15/ group (7.5kg)

On the third day, practice your shoulders and arms:

Barbell Push -3x 15/ group (20kg)

Dumbbell side lift -3x 15/ group (5kg)

Rope arm flexion and extension -3x 15/ group (15kg)

Flexion and extension of dumbbell neck and back arm -3x 15/ group (75kg)

Day 4 Exercise Core:

Lifting of suspended legs -3x 15/ group

Supine belly roll -3x 15/ group

Supine leg lifts -3x 15/ group

Russian twist -3x 15/ group

Board bracket -3x30 seconds/group

The fifth day, practice hips and legs:

Self-weight lunge+squat -3x 15/ group

Inverted pedal -3x 15/ group (30kg)

Leg flexion and extension in sitting position -3x 15/ group (30kg)

Bend over and lift your legs -3x 15/ group (15kg)

Sitting abduction -3x 15/ group (30kg)

Pay attention to +40 minutes aerobic exercise after each anaerobic training ~

(The specific training intensity is for reference only, depending on the actual situation. )