Customized version of men's weight loss fitness plan

There are many things to pay attention to during the fitness process. Of course, fitness also has many benefits. Some people will develop some fitness plans, which is beneficial to people. So, what about the men's weight loss plan? Let's take a look at the fitness plan!

　　First day: chest training

　　1. Flat bench press (large weight, 4 sets, 8 to 12 times per set. If you do your best to do less than 8 times, it means that the weight is too heavy, larger than 12 times. It means that the weight is too light and needs adjustment. I won't go into details next)

2. Single week: upward tilt push (large weight, 4 sets); Double week: parallel bar arm flexion and extension (can be exacerbated, 4 sets)

3. Single week: horizontal bird (4 sets); Double week: chest clamp (4 sets)

1. Single week: back training

1. Single week: pull-ups on the back (can be exacerbated, 4 sets); Double week: pull-ups on the front neck (can be exacerbated, 4 sets)

2. Single week: standing rowing (large weight, 4 sets); Double week: hard Pull (large weight, 4 sets)

3. Single week: chest lift (4 sets); Double week: shrug (4 sets)

3. Day 3: Leg training

1. Squat (can be more than twice the weight, 4 sets)

2. Prone legs curl (no less than 1/2 of the weight, 4 sets)

3. Stand (4 sets)

4 day 4: Practice triceps

1. Narrow bench press (large weight, 4 sets)

2. Single week: Stand down elbow press (4 sets); Double week : Supine arms flexed and stretched (4 groups)

　　　3. Benching and stretching (4 groups)

　　Fifth day: Practice biceps

　　　1. Standing arm crank (large weight, 4 groups)

　　2. Single week: straight grip single arm crank (4 groups); Binocular weeks: reverse grip single arm crank (4 groups)

　　　6: Practice shoulders

　　1. Neck front press (4 groups)

　　2. Back neck press (4 groups)

　　3. Stand bird (4 groups) -->4. Bench standing bird (4 groups) .

　　Day 7: Fat Loss

　　1. Sit ups (6 groups)

　　2. Legs raised on your back (6 groups)

　　3. Jogging (medium speed is not allowed to slow down, 30 minutes)

Editor's recommendation:

　　Men's Weight Loss Fitness Plan Weekly Table

　　A Beginner's Street Fitness Plan Collector's Edition

　　The Most Standard Sit-Shoulder Pushing Action Key