Fitness and muscle building plan for four weeks

Fitness regularly has many benefits, and the effects of fitness are also many, such as fat loss, muscle building, etc., and many people will make plans for better fitness. I believe someone knows the fitness muscle building plan. So, how about the boys' version of the fitness muscle building plan for Thursday? Let's take a look together!

Monday: Chest and triceps training (30 seconds of rest between groups)

　　Dumbbell bench press single 5KGX3 group X (20/group)

　　Tablet Asuka single 5KGX3 group X (20/group) Push-ups 2 sets X (12/group)

　　Dumbell neck back arm flexion and extension 5KGX3 set X (20/group)

　　　Dumbell bend arm flexion and extension 5KG34 set X (20/group)

　　Horizontal arm flexion and extension 5KGX3 set (15/group)

　　Tuesday: Rest

　　Wednesday: Back muscles and biceps training

　　Single lift pull-down 20KG 3 sets/20/group

　　　Bent dumbbell rowing 10KGX3 set X (15/group)

　　Sitting rowing 20KG 3 groups (15/group)

　　Alternating dumbbell curls a single 5KGX3 group X (20/group)

　　　Prone-slanting curls a single 5KGX3 group X (20/group)

　　　Central curls a single 5KGX3 group X (20/group)

　　Central curls a single 10KG X3 group X (15/group)

　　Thursday: Rest

　　Treadmill jogging for 40 minutes, speed is 8, run in the middle for 8 minutes and walk slowly (speed is 5) for 2 minutes, divided into 4 beats and a total of 40 minutes, no weight is required. You can also do aerobic exercises or cycling.

　　Friday: Shoulder training

　　　Stand upright side lifting single 5KGX4 group X (15/group)

　　Arnold recommends single 5KGX4 group X (15/group)

　　Arnold recommends single 5KGX4 group X (15/group)

　　Arthorough dumbbell rowing 5KG X4 Group X (15/group)

Saturday: Rest

Sunday: Thigh muscles and calf muscle training

　　Barbell squat 10KGX4 Group X (15/group)

　　Dumbell archery 10KGX4 Group X (12/group)

　　Dumbell archery 10KGX4 Group X (12/group)

　　Dumbell archery 10KGX4 Group X (30/group)

　　Editor's recommendation:

　　　Muscle-building plan for two exercises a day allows you to easily gain muscle growth

　　Dumbell archery plan for a week teaches you how to gain muscle growth

　　What is the difference between street fitness and gym fitness