Men's Family Fitness Plan Weekly

Nowadays, many people like to go to the fitness side. Of course, it is beneficial for people to insist on fitness alone. However, some people cannot go to the gym for some reasons, and can only exercise at home. Of course, they can also exercise at home. So, how about the weekly schedule of a man’s home fitness plan? Let’s take a look at the home fitness plan.

Warm up for 5 minutes before fitness, stretch for 3 minutes locally, and warm up for 5 minutes; stretch for 5-8 minutes after exercise;

Monday: Chest + Triceps training

（1） Dumbbell bench press 10-12RM x3 group

（2） Dumbbell flying bird 10-12RM x3 group

（（3） Push-up 15-20 (times) x4 group

（（4） Sitting single-arm neck back arm flexion and extension: 8-12RM (times) x3 group

　　（5）Pull upward flexion and extension: 8-12RM (times) x3 group

　　　Tuesday: Rest

　　Wednesday: Back + Biceps training

　（1） Dumbbell rowing: 8-12RM (times) x4

（（2） Pull-up wide grip: 8-12RM (times) x4

（（3） Pull-up narrow grip: 8-12RM (times) x4

（（4） Predescent curl: 8-12RM (times) x3 group

（（5） Stand upward dumbbell hammer curl 8-12RM (times) x3 group

（（） (6) Alternating dumbbell curls in sitting posture: 8-12RM (times) x3 group

（（（） Thursday: Rest

（（（） Friday: Legs + Shoulder Training Day

（（） (1) Dumbbell squat 8-10RM (times) x3 group

（（（） (2) Dumbbell squat 8-10RM x3 group

（（（） (3) Dumbbell lift 8-10RM x3 group

（（（4) Standing dumbbell press 10-12RM (times) x3

（（（） (5) Dumbbell side lift 10-12RM (times) x3

（（（） (6) Front dumbbell lift 10-12RM (times) x3

　　Saturday or Sunday, aerobic cardio, such as running, skipping rope, bicycle, etc. for 45-60 minutes.

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