Fitness plan for professional fitness models

How did you start fitness?

　　I love fitness. My father suffered a severe stroke at the age of 47, and I also began to think and evaluate my lifestyle. When I decided to start the fitness journey, I found that I couldn't even do a full push-up. So far, I have been doing weight training for 11 years, and strength training makes me strong. I am addicted!

Monday: Arms and shoulders

　　Barbell curl 20 times x 3 groups

　　Dangling support body 20 times x 3 groups

　　Barbell neck push 20+barbell neck push 20 x 3 groups

　　　　Alternate curl 40 times x 3 groups

　　　Super arm flexion and extension 20 times

　　Narrow push 20 times

　　Bent side flat lifting 20 times

　　　Bent side flat lifting 20 times

　　　Dumbell lift 20 times

　　　　Dumbell lift 20 times

　　　　　Dumbell lift shoulder push 20 times

　　　　30 minutes of running

Tuesday: Rest

Wednesday: Legs

　　　　　　Super fitness ball leg curl 50 times

　　　Deadlift 20 times x 3 groups

　　　　Legging machine lift heel 20 times x 3 groups

　　　　Dumb squat 20 times / Sumo deadlift 20 x 3 groups

　　　　　40 times of squat 40 times

　　Leveling flexion and extension: Calf position 20 times / Ankle position 20 times / Instep position 20 times         3 groups

　　　　Donkey heel lift 20 times

　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　20 times of elliptical machine

2 pages in total: Previous page 12 Next page