Gym Fitness Plan Elementary Edition

The primary version of the gym fitness plan

Warm up for 5 to 10 minutes before each training. It is recommended to use a treadmill and exercise the joints of each part to avoid injury.

　　First month

　First and Second Weeks:

　　Monday, training areas: middle pectoral muscles, triceps.

　　Barbell flat bench press 2×20RM

　　Dumbbells and birds 2×20

　　Tightener chest clamp 2×20

　　Butterfly chest clamp 2×20

　　Heavy hammer press down 2×20

　　Dumbell bends and arms flexed and stretched 2×20

　Wednesday, training areas: lats dorsi and biceps.

　　Heavy hammer sitting position pull down 2×20

　　Sitting position rowing 2×20

　　Standing dumbbell bent over rowing 2×20

　　Stand barbell curl 2×20

　　Sitting Dumbbell Curl 2×20

　Friday, training areas: deltoid muscles, abdominal muscles.

　　Barbell sitting position press 2×20

　　Flat lifting 2×20 in front of dumbbell

　　Dumbells lift 2×20

　　The dumbbell leans over and lifts it sideways 2×20

　　Sit ups 1×25

　　The goat stands up 1×25

　Saturday, training area: legs.

　　Squat 2×20

　　Leg lift 2×20

　　Sitting legs flexed and stretched 2×20

　　Prone legs curl 2×20

　　　Release 2×20

　　All the above movements are "RM" weight, and the number of groups can be changed between 1 and 2 groups, and determined according to your actual situation. It is suitable for training in the first two weeks. Generally, there will be basically no soreness after two weeks of training, but there will be a soreness after each training, and the time will be within two days after each training. After training, eat 1 to 2 eggs, 1 50 to 100K bread, and drink 100 to 200ML of milk or water. If there are movements that cannot be completed independently, you can complete them with the assistance of your companions. (dfbzjyq Studio) Reprinted and indicate the source of the article

　　Start 2 to 3 groups of 3 to 4 weeks, each group is 12 to 16RM.

　　The training intensity in the second month increased to 3 to 4 groups, each group with 8 to 12RM.

　　Start the third month and add individual movements, adjust the intensity appropriately, and adjust the relative strength from 8 to 12RM and 6 to 10RM. If necessary, you can use pyramid training to stimulate muscles with a greater limit. This plan is suitable for beginners to train, and then requires a more comprehensive intermediate training plan.