Gym Primary Fitness Plan (II)

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.

     The previous issue introduced: Gym Primary Fitness Plan (I)

This time I will continue to tell you about the Gym Primary Fitness Plan (II)

　　First month

Monday, training areas: middle pectoral muscles, triceps.

Monday, training areas: middle pectoral muscles, triceps

Training movements

Number of times

Barbell flat bench press

2

20RM

Dumbbell flying bird

2

20

The tensioner clamps the chest

2

20

Butterfly clamps the chest

2

Heavy hammer down pressure

2

Dumbbell bends over arm flexion and extension

2

20

Wednesday, training areas: lats dorsi and biceps.

Wednesday, training areas: lats dorsi and biceps

Actions

Heavy hammer sitting position pull down

2

Standing dumbbell bent over rowing

2 

20 

Standing barbell curl

2 

Sitting dumbbell curl

2 

Friday, training area: deltoid muscle, abdominal muscle.

Friday, training area: deltoid muscle, abdominal muscle

Friday, training area: deltoid muscle, abdominal muscle

Training Action

Number of Groups

Barbell sitting position press

2

20RM

Dumbbell side lift

2

Dumbbell bend side lift

2

5

Saturday, training area: legs.

Saturday, training area: legs

Actions

Squat

2

Sitting legs flexed and stretched

2 

20 

Prone legs curl

2 

The above movements are all "RM" weights, and the number of groups can be changed between 1 to 2 groups, and it is determined according to your actual situation. It is suitable for training in the first two weeks. Generally, After two weeks of training, there will be basically no soreness like when training, but there will be a soreness after each training. Within two days after each training. After training, you will 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 exercises through the assistance of your companions.

　　Starting 2 to 3 groups starting from 3 to 4 weeks, each group is 12 to 16RM.

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