Boys' gym fitness plan to help you gain muscle and improve your fitness

Many people have this idea. When they go to the gym and spend money, they should use everything in the gym, otherwise they will lose money. In fact, what you need to exercise in the gym is a good pre-plan. So today we will introduce a fitness plan for a boy’s gym! Let’s take a look together below!

　　Monday, exercise parts: chest + abdomen

　　　Operation 1: Barbell flat bench press: 4*8

　　Operation 2: Barbell incline bench press: 4*8

　　Operation 3: Dumbbell flat bench press: 4*8

　　Operation 4: Smith bird: 4*12

　　Operation 5: Pushups: 4*understanding

　　Operation 6: Stool sit-ups: 4*20

　　Operation 7: Supine crunches: 4*20

　　Operation 8: Dumbbell lateral bend body: 4*30

　　Operation 9 : Plank support: 3*2 minutes

　　Tuesday, exercise area: shoulder + binocular

　　Operation 1: Dumbbell side lift: 4*10

　　Operation 2: Dumbbell side lift: 4*10

　　Operation 3: Dumbbell press: 4*10

　　Operation 4: Dumbbell curl: 4*12

　　Operation 5: Standing dumbbell alternating curl: 4*12

　　Operation 6: Back support: 4*15

　　Operation 7: Plank support: 4*2 minutes

　　Wednesday: Rest

　　Thursday: Back + Triple Head

　　Operation 1: Pull-up: 4*8

　　Operation 2: Narrow grip pull-down: 4*12

　　Operation 3: Barbell rowing: 4*8

　　Operation 4: Dumbbell single-arm rowing: 4*12

　　Operation 5: Dumbbell back neck dumb Bell arm flexion and extension: 4*8

　　　Action 6: Barbell narrow distance bench press: 4*8

　　Action 7: Reverse pull of arms: 4*12

　　Action 8: Sitting posture bend knees and abdomen: 4*20

　　Action 9: Plank support: 4*2 minutes.

　　Friday: Thigh + abdomen

　　　　　　　　　　　　　　　Barbell squat: 4*8

　　　　　　　　　　Action 2: Dumbbell squat: 4*8

　　　　Action 3: Leg flexion: 4*12

　　　　Action 4: Standing heel lift: 4*20

　　　　Action 5: Downward curl: 4*20

　　　Action 6: Dangling leg lift: 4*15

　　　Action 7: Abdominal curl: 4*12

　　　Action 8: Plank support: 3*2 minutes

　　Saturday, day: rest

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