Boys’ fat loss plan, the secret to slimming and fitness are revealed

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.

Editor's recommendation:

6-week fitness plan essence version

Street fitness plan weekly version

The most practical fitness plan weekly version for male beginners