Summer vacation is coming, who can give a reasonable and efficient plan to lose fat and gain muscle?

I am a fitness instructor. I am a primary fitness program to lose fat and gain muscle.

The plan I give you now is to practice for four days and take a day off. The training content is the same as mine, but the specific procedures are different.

Let me list the training courses first:

The first day: chest and biceps, the second day: back and triceps, the third day: shoulders, forearm muscles, abdomen, the fourth day: thighs and calves, and the fifth day: rest aerobic training 1-2 times a week for 30 minutes.

Day 1: Chest and biceps

First, the chest:

1, jump rope for five minutes to warm up (if you are not very fat and thin, don't do too much aerobic exercise, you only need two days of aerobic exercise in a cycle)

It doesn't matter if you do warm-up exercises because of the cold weather, but the time should not be too long. )

2. Tilt the bench press upward

One piece, 40kg 12

50 kg 10

C, 60kg 8 pieces (if this quantity cannot be finished, make 8- 10 pieces according to the weight of 50kg).

D, 65kg8 (or 60kg8 8- 10/0)

E, 40 kg 15 (if you can't finish this number, you must finish 10).

Group C and Group D can lose weight if they can't meet the weight and number of people, but they can't. They must help themselves or others to complete 8- 10).

3. Platform press

One piece, 50kg 10

B, 8 pieces for 50 kilograms (if this weight can't be finished, make 10 pieces according to the weight of 40 kilograms).

C, 40 kg 12 (if this weight can't be finished, it will be 12 according to the weight of 30 kg).

D, 40k g 8 pieces (if this weight cannot be finished, make 10- 12 pieces according to the weight of 30kg).

4, supine birds

One piece 15kg 10 piece.

B, 20 kg 8

20 kg

D, 6-8 pieces of 25 kg (if you can't finish eating, make it according to the weight of 15 kg 10).

5. Cross your chest

Party A, Party B, Party C and Party B are three groups with the weight of 10. If there are eight, it must be heavier than 10. )

This action is mainly to develop the outside of the pectoral muscle. You should stand up straight, chest out and waist in. You should stand horizontally with the heavy hammer you want to pull down, which means your body should be at 90 degrees to the ground. The arm does not need to be straight, that is, the angle between the arm and the body is about 120 degrees. When your hands are folded, you should lean forward slightly in your lower abdomen.

The two movements of upward sloping and chest cross clamping can be done alternately with upward sloping birds and wide parallel bars, which means that the first two parts can be completed in one cycle and the last two parts can be completed in the next cycle.

But when doing the following actions, the order should be as follows:

1, platform press

One piece, 20kg 15

B, 40 kg 10- 12.

50 kg 10

D, 8 pieces of 60 kg (try the weight of 65 kg. With help, you can complete 1-2 pieces by yourself, but this kind of training should not be too much).

E, 45 kg 10- 12 (not less than 8)

2. Birds tilted upward

A, 25 kg 10 (20 kg if this weight cannot be completed)

B, 8 yuan 25 kg (if this weight can't be completed, then 20 kg)

20 kg

D, 15 kg 10 PCs (or 10 kg if this weight cannot be achieved).