All-round fitness and muscle building plan for men

1. Warm up on the pedal jogging for 10 minutes.

2. Stretcher stretching.

3. Equipment practice, four times a week.

The first day of leg training: 10-15RM squats, 10-15RM leg lifts, 12-15RM leg flexion and extension, 12-15RM leg curls.

Warm reminder:

RM represents relative weight. For example, 8RM refers to the weight you can complete at most 8 consecutive times, or in other words, the maximum weight you can complete at most 8 consecutive times. The premise is the standard of movement, do not rely on force Cheating. Generally speaking, the maximum strength is increased by 1-5RM, the weight of 6-12RM is used to gain muscle, the weight of 15-20RM is used to lose fat, and each group is exhausted.

The second day of chest and shoulder training: 8-12RM is pressed on the horizontal barbell, 8-12RM is pressed on the upper oblique dumbbell, 8-12RM is pressed on the upper oblique dumbbell, 8-12RM is pressed on the upper oblique dumbbell, 12-15RM is pressed on the sitting position equipment, 8-12RM is pressed on the sitting position, 8-12RM is pressed on the sitting position, 8-12RM is pressed on the vertical position, 8-12RM is pressed on the side, 8-12RM is pressed on the upright rowing.

The third day of back training Day: Wide grip pull-up 8-12RM, erect barbell rowing 8-12RM, neck pull-down 8-12RM, sitting instrument rowing 8-12RM, dumbbell rear bird 8-12RM.

Fourth day of arm training: sitting dumbbell alternating curl 8-12RM (number of times), E-Z barbell barbell curl 8-12RM, puller curl 8-12RM, sitting E-Z barbell neck back arm flexion and extension 8-12RM, rope down 8-12RM, single arm dumbbell neck back arm flexion and extension 8-12RM, barbell wrist curl 12- 15RM.

The above 4 days plan, each movement is 3-4 groups, 8-12 or 8-15.

Note: The first group is for warm-up groups to do more stretching and stretching, pay attention to warm-up and warm-up groups.

4. After aerobic exercises, cardiopulmonary training, twice a week, the heart rate is high, 20-minute treadmill, bicycle, and multi-functional exerciser.

5. Relax and stretch.

Illustration of muscle fitness movements in different parts of the body:

Illustration of muscle fitness movements in different parts of the body

Illustration of forearm muscle fitness movements

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Illustration of back muscle fitness movements

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Illustration of pectoral muscle fitness movements

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Abdominal muscle fitness movement illustration

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Hip muscle fitness movement illustration

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Leg muscle fitness movement illustration

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Barbell fitness movement illustration

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Dumbbell fitness movement illustration

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Barbaric fitness movement illustration

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Illustration of equipment fitness movements

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Illustration of fitness ball fitness movements

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Illustration of fitness movements of tensioners

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