Gym Weight Loss and Muscle Gain Plan Weekly

There are various movements to lose weight and gain muscle, and the weight loss and muscle gain effect of each movement is very good. Some people will formulate a plan for weight loss and muscle gain, but many people don’t understand the plan. So, what is the weekly schedule for weight loss and muscle gain in the gym? Let’s learn about it together!

Monday

Breast exercise + aerobic jogging

Flat barbell bench press 4 sets x20, oblique dumbbell bench press 4 sets x20, flat dumbbell bench press 4 sets x20, flat dumbbell flying bird 4 sets x20, butterfly chest clamping 4 sets x20, instrument flying bird 4 sets x22, 0

Breast exercise is anaerobic exercise. The training method of anaerobic first and then combined with aerobic is the most effective way to lose weight. Aerobic jogging is a good fat loss and weight loss training. Friends with training foundation can control the jogging time to about 1 hour.

The benefits of girls' breast training: If you want your breasts to be firm and not sagging, then strength training and chest training are the best choice.

The benefits of boys' breast training: Perfect chest muscles are the armor on men's atrium, which can make you dress stylishly.

Tuesday

Exercise back + dynamic bicycle

5 sets of pulling down at high positions, 5 sets of rowing on the barbell, 4 sets of rowing on the barbell, 4 sets of rowing on the single-arm dumbbell, 3 sets of pressing down on the straight arm, 3 sets of sets of 3 sets of goats, 3 sets of x20

There is a saying in the fitness industry: Fitness masters practice back. Practicing the back can prevent back discomfort when you work for a long time. Remember to follow friends who are taking the dynamic bicycle class after practicing, which can help you lose weight and fat better.

Wednesday

Shoulder exercise + elliptical running

Barbell neck press 4 sets of x2 0, single-arm dumbbells lift 3 sets of side-length x20, bent over birds 4 sets of round birds, single-arm dumbbells lift 3 sets of front-length x20, inclined plate bent over dumbbells lift 5 sets of back-length x20

The shoulder muscles also play an important role in the coordination of body shape. You must practice shoulder training in the gym. More and more people will practice elliptical machines in the gym. The elliptical machines train our coordination ability of the upper and lower limbs, and at the same time they can also burn fat and lose weight. It is important to note that you must master the correct usage method.

Thursday

Exercise arms+ Pedal exercise

4 sets of alternating dumbbell curls x20, 4 sets of concentrated curls x20, 3 sets of inclined curls x20, 4 sets of narrow bench presses x20, 4 sets of backhand neck and back arm flexion and extension 4 sets of single arm pulling down by puller

"If you want to practice your chest muscles, practice your arms first." The muscles include triceps (key), biceps, and deltoid muscles (front, middle, and back bundles), and the wrist flexors and wrist extensors of the forearm. Practicing pedal exercises can consume a lot of energy and enhance cardiopulmonary function. In addition to losing weight and fat, it can also shape the participants' hips and legs.

Friday

Leg exercise + rowing machine aerobic training

Free squats 4 sets x20, 45-degree reverse pedal 3 sets x20, 5 sets x20, 2 sets of leap 2 x35, 4 sets of single-sided lifting heel lifting x100 x2, 2 sets of sitting legs flexion and extension x20

Aerobic training is required after practicing. Rowing machines are a common aerobic equipment in large gyms. The sitting posture is used, so the impact on the lower limb joints is relatively small. This is an aerobic exercise that requires calling the muscles of the whole body to participate, which can play a good role. The effect of weight loss and fat loss.

Saturday

Exercise waist and aerobics + aerobics or aerobics

Flat barbell bench press 4 sets x20, high pull-down 2 sets x20, sitting equipment horizontal rowing 3 sets x20, curl 2 sets x20, turning waist 2 sets x40, curl 2 sets x40, curl 2 sets (use of all your strength), and lifting body side flexion 3 sets x20

After practicing waist and aerobics, you can last aerobics or aerobics class. Aerobics requires fitness workers to emphasize the perfect combination of speed and strength when stretching their fists, so that practitioners can consume a lot of money The energy of the body can achieve a comprehensive and effective weight loss effect. Especially when practicing, you need to maintain flexible movement of the lower limbs and coordinated strength of the waist and abdominal muscles, so it has a significant effect on consuming subcutaneous fat in the waist, abdomen and lower limbs.

Zhoutian

Stretching and rest + yoga or Pilates

Rest and stretch for 35 minutes. In the last yoga class, you will regain your muscle endurance and core stability. This day's yoga practice is prepared for the next week's gym weight loss plan.

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