4-day cycling fitness program Combined aerobic exercise and strength training

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March 10, 2025

Many people only do aerobic training when doing training, but do not do strength training. This is a wrong idea in fitness. When we make a fitness plan, we should combine strength training and aerobic exercise. Such a fitness plan will be better. So today we will introduce a 4-day circular fitness plan and follow the fitness plan together!

　　A cycle for 4 days and then rest for one day. Persist in 3-4 aerobic training every week. You can do about 30-50 minutes after each instrument training, or you can have aerobic training for 30-60 minutes in the morning, or arrange an aerobic day.

　　Strength + Aerobic: Remember, only by combining strength + aerobicity can you see good lines, and only by having a certain amount of muscle can you see a perfect figure after losing fat. There is no muscle at all. After the fat is eliminated, the rest is loose skin.

　　1. Day 1: chest + three heads

　　Barbell/Smith bench press 1 to 2 groups of warm-up

　　Dumbbell bench press 15-20RM×3

　　Instrument boobs 15-20RM×3

　　Instrument boobs 15 -20RM×3

　　Butterfly machine (or cross-chest clip) 15-20RM×3

　　Single-arm bent over arm flexion and extension 15-20RM×3

　　　The tensioner presses down 15-20RM×3

　　When practicing all chest movements, remember to straighten your chest and hold your shoulders, learn to use your chest muscles to exert force instead of relying on your arms

　　2. Second Day: Back + two heads

　　　Deadlift (or Roman chair stand up) 15-20RM×3

　　　Barbell rowing 30RM×3

　　Sitting position rowing (or single-arm dumbbell rowing) 20RM×3

　　Sitting position pulling 15-20RM×3

　　Barbell curl 15-20RM×3

　　Band curl 15-20RM×3

　　　Band curl 15 -20RM×3

　　When practicing back movements, the mind is on the back, and the shoulder blades are pulled back and clamped back. You should experience using the back to exert force, and do not exert force with your arms to perform movements.

3. Day 3: Shoulders + abdomen

　　Sitting dumbbell press 15-20RM×3

　　Side level lift 15-20RM×3

　Sitting equipment push shoulders 15-20RM×3

　　Barbell upright rowing 15-20RM×3

　　Traditional curls 15-20RM×3

　　Reverse curls 15-20RM×3

　　Three sets of plank support each time to exhaustion

　　The movement is as slow as possible, use the abdominal muscles to exercise strength to maintain tension (group body), and other parts Try to relax and not rely on force

　　Levels and hips

　　　30 bare hands squats warm up

　　　Weight-bearing squats 15-20RM×3

　　　Lung-step 15-25RM×3

　　Sitting posture 15-25RM×3

　　Prone legs curl 15-25RM×3

　　　Looking on your back 15- 25RM×3

　　Use medium weight, do not use explosive force to move slowly. After squatting, you should exert force on your buttocks, and tighten your buttocks after standing up (boys use the quadriceps of their thighs to exercise their legs). Keep the waist, back, legs and hips tight, and move slowly to prevent injuries.

4. Day 4: Rest

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