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Gym Primary 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.
This issue introduces the gym primary fitness plan (I), and the next issue introduces (gym primary fitness plan (II))
First month
Monday and Tuesday: Training areas: middle pectoral muscles, triceps.
Monday and Tuesday: Training areas: middle pectoral muscles, triceps
Actions
Dumbbell flying bird
2
20
Tighten the chest with the tensioner
2
Butterfly chest with the chest
2
Heavy hammer down pressure
2
20
Dumbbell bend over arm flexion and extension
2
Wednesday, training area: latissimus dorsi, brachial Biceps.
Wednesday, training areas: latissimus dorsi, biceps
Actions
Number of sets
Heavy hammer sitting position pull down
2
Lift
2
20
Friday, training area: deltoid muscle, abdominal muscle.
Friday, training area: deltoid muscle, abdominal muscle
Number of action
Floating lift
2
20
Dumbbell leans over and lifts sideways
2
Number of times
Squat
2
Leg lift
2
Sitting leg flexion and extension
2
Prone leg curl
2
The above movements are all "RM" weights, and the number of groups can be Change between 1 to 2 groups and decide according to your actual situation. It is suitable for training in the first two weeks. Generally speaking, 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 you cannot complete independently, you can complete the movements with the help of your companions.
Start training for 2 to 3 groups in 3 to 4 weeks, each group is 12 to 16RM.
The training intensity in the second month increases to 3 to 4 groups, each group is 8 to 12RM.
The third month begins to add individual movements, with appropriate adjustments to the intensity, and relative adjustments of 8 to 12RM and 6 to 10RM. If necessary, pyramid training can be used to stimulate muscles with a greater limit. This plan is suitable for beginners to train, and then a more comprehensive intermediate training plan is needed.