Male Novice Gym Fitness Plan

We all know that long-term fitness has many benefits, but if you want to exercise, it is not a simple thing. Fitness also has some specialties. During fitness, some people will formulate fitness plans, of course, this is beneficial to the fitness effect. So, how about the fitness plan for male novices’ gym? Let’s take a look. Monday: Pectoral muscles + triceps

Barbell flat bench press 3-5 sets * 8-12RM

Dumbbell bench press 3-5 sets * 8-12RM

Dumbbell bench press 3-5 sets * 8-12RM

Dumbbell bench press 3-5 sets * 8-12RM

Dumbbell bench bird 3-5 set * 8-12RM

The tensioner chest clamp 3-5 set * 8-12RM

The rope press 3-5 set * 8-12RM

The stool counterflexion and stretching 3-5 group * 8-12RM

Wednesday: Back + Biceps

Barbell deadlift 3-5 group * 8-12RM

Sitting pull down 3-5 group * 8-12RM

Sitting rowing 3-5 group * 8-12RM

Barbell bent over rowing 3-5 group * 8-12RM

Barbell curl 3-5 group * 8-12RM

Stand-standing dumbbell alternating curl 3-5 group * 8-12RM

Seating dumbbell concentrated curl 3-5 group * 8-12RM

Friday: Shoulder deltoid muscle + abdominal muscle

Sitting dumbbell push 3-5 group * 8-12RM

　　Barbell neck press 3-5 group * 8-12RM

　　　Dumbell side lift 3-5 group * 8-12RM

　　　Dumbell front lift 3-5 group * 8-12RM

　　　Dumbell bent over bird 3-5 group * 8-12RM

　　　Curling 3 group * 15-25RM

　　Reverse curl 3 group * 15-25RM

　　Saturday: hips and legs

　　Barbell squat 3-5 group * 8-12RM

　　Level lifter 3-5 sets * 8-12RM

Barbell squat 3-5 set * 8-12RM

Instrument leg flexion and extension 3-5 set * 8-12RM

Weight-bearing hip bridge 3-5 set * 15-20RM

Heel lift 3-5 set * 15-25RM

Editor's recommendation:

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　　Men's five days a week

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