Men's gym fitness plan for five days a week

If a person exercises for a long time, it is very beneficial to the human body, such as losing weight and gaining muscle. During the fitness process, it is good to formulate some fitness plans. Of course, this is helpful for the fitness effect. So, how about a men's gym fitness plan for five days a week? Let's take a look at the gym fitness plan.

Monday: Chest triceps

Flat bench press 4*12

The upward (Smith) bench press 4*12

Dumbbell bench press 4*12

Dumbbell bench press 4*12

Dumbbell bird 4*15

The flexion and extension of the neck and back arm 4*12

The gantry press 4*12

The back and abdomen are on Tuesday. 4*8

　　　Luck-up 4*Exhaustion

　　T-bar rowing 4*12

　　Barbell rowing 4*12

　　Dumbell rowing 4*15

　　　Curling 4*15

　　Legs 4*15

　　　Trails 4*15

　　　Trails 4*15

　　　Trails 4*15

　　　Trails 4*12

　　Smith pushes shoulders 4*8

　　Dumbells side-length 6*Small weight exhaustion

　　　Bent over dumbbells 6*Small weight exhaustion

　　　Pulling down curls 4*15

　　Plane support 4*2 minutes or more

　　Friday chest and abdomen

　　Flat bench press 6*12

　　Dumbing dumbbell bench press 4*12

　　Dumbing bench press 4*12

　　Gannon chest clamp 4*12

　　Curling 4*15

　　Both ends 4*15

　　Saturday legs and biceps

　　Smith squat 6*8

　　Step 3*20 meters

　　Reverse 4*12

　　Legging curl 4*10

　　Barbell curl 4*small weight exhaustion

　　Tuglier curl 4*15

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