Newbie gym fitness plan to give you a male god figure

Many people are worried that they don’t have a good fitness atmosphere at home and the fitness effect is not that obvious, so they choose to go to the gym to exercise. However, when novices go to the gym to exercise, there are often some problems and they don’t know where to start. Today we will introduce a fitness plan for a novices’ gym. Let’s take a look together!

　　The following movements are done 15-20 in each group according to personal ability, and each group can also be exhausted and rest for one minute between groups.

　　　The first day: chest training

　　1. Flat bench press, four groups with larger weight, 8-12 times per group, and determine whether the weight is suitable based on personal factors.

　　2. Upward oblique press, four groups or parallel bar arm flexion and extension, four groups.

3. Lying on the bird, four groups or chest clamping, four groups.

　　　Day 2: Back practice

　　1. Neck back pull-up, four groups or front neck pull-up, four groups.

　　2. Stand rowing, heavy weight, four groups or deadlift, four groups.

　　3. Chest lift, four groups or shrugging, four groups.

　　Day 3: Leg training

　　1. Squat, four groups.

　　2. Prone leg curl, four groups.

　　3. Stand up, four groups.

　　　Four days: Practice triceps

　　　1. Four groups of narrow bench pressing.

　　2. Press down on the elbow, four groups or supine arms, four groups.

　　3. Flex, four groups.

　　Day 5: Practice biceps

　　1. Standing arm, four groups.

　　2. Hold one arm, two groups or reverse grip single arm, two groups.

　　3. Turn the rod, two groups.

　　Day 6: Practice shoulders

　　1. Neck front press, four groups.

　　2. Neck back press, four groups.

　　3. Standing birds, four groups.

　　4. Standing birds, four groups.

　　7 Day: Fat loss

　　1. Sit ups, six groups.

　　2. Legs raised on your back, six groups.

　　3. Jogging, half an hour.

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