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Now the requirements for male gods are also further improved. If you want to be called a male god, you not only need to be good-looking, but also have a good figure. Exercise and fitness are not about going to the gym on a whim, but require persistence and planning. Next, we will introduce the fat loss plan of boys and students. Let's take a look!
First day: Legs and hips
1. Squats (try to do it on the Smith squat rack as much as possible), six groups, 15RM, 1RM, 4RM, 8RM, 8RM, 15RM;
2. Lungstep (no weight, can be done on the same spot or forward), three groups, 20 steps in each group;
3. Lift your legs high for 30 seconds + jump in the same spot 20 times, two groups, the most Fast, unlimited number of times;
4. Inverted pedal machine, three groups, 10RM, 10RM, 10RM, respectively;
5. Rear legs (training biceps femoris), three groups, 12RM, 12RM, 12RM;
6. Curls, three groups, 20RM, 20RM, 20RM;
7. HIIT self-weight training 15 points Zhong (the movement is arranged by yourself according to the online guide) or treadmill for 25 minutes;
8. Stretch, the overall time is controlled within 1 hour and 20 minutes.
The second day: shoulders, arms
1. Barbell shoulder push (standing or sitting posture), four groups, 10RM, 10RM, 10RM, 10RM;
2. Pull the dumbbell front flat (standing posture), two groups, 1 0RM, 10RM;
3. Dumbbell side-level lift (standing posture), three groups, each group with more than 15 times;
4. Two-head barbell curl (standing posture), three groups, 15RM, 8RM, 10RM;
5. Two-head dumbbell curl (standing posture, sitting posture), two groups, 15RM, 12RM;
6. Back support of training bench (upward posture reverse bend Extension, training triceps), 10RM, 10RM, 10RM
7. Three-head steel wire down (or flexion and extension of the neck and back arm), three groups, 15RM, 10RM, 10RM;
8. HIIT self-weight training for 15 minutes or treadmill for 25 minutes;
9. Stretch, the overall time is controlled within 1 hour and 20 minutes.
Day 3: chest, back
1. Deadlift, six groups (decreased after weight increases) 15RM, 10RM, 4RM, 1RM, 10RM, 10RM
2. Barbell bench press (lying position), three groups, 15RM, 8RM, 8RM;
3. Palm press (normal position or kneeling position), three groups, try to get as many times as possible;
4. Slide in sitting position Wheel pull back (it is better to do pull-ups), six groups, 12RM, 12RM, 12RM, 12RM;
5. Sitting and rowing (instrument), two groups, 12RM, 12RM;
6. Curls, three groups, 20RM, 20RM, 20RM
7. One aerobic exercise class (45 minutes, training coordination) or treadmill 30 minutes
8.Stretch, the overall time is controlled within 1 hour and 20 minutes.
Fourth day: rest day, only 30-40 minutes of aerobics can be performed outdoors.
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