Prisoner's Fitness Plan Weekly Form If You Don't Know Come and Check it out

Everyone knows that doing fitness regularly is very beneficial for people, but there are some specialties in doing fitness. Some people will formulate fitness plans when exercising. I believe many people still know about the Prisoner’s fitness plan. So, what is the weekly schedule of the Prisoner’s fitness plan? If you don’t know, come and take a look. Let’s take a look!

Monday

Target muscles: chest, movements: 6 sets of flying birds x 10, flat dumbbell bench press 5 sets of press x 12, push-ups: 6 sets of exhaustion.

Target muscles: back, movements: 7 sets of rowing with one arm x12, bent over dumbbell rowing 5 sets x12, straight leg deadlift: 6 sets x12.

　　Wednesday

　　Target muscles: shoulder, movement: 5 sets x10 dumbbell pressing, 5 sets x10, single-arm dumbbell front flat lifting: 5 sets x12, upright rowing: 5 sets x12.

　　Turday

　　Target muscles: brachial 2 and brachial 3, movement: 3 alternating dumbbell curls x8, concentrated curls x8, chest single-arm curls x12, narrow distance bench pressing, single-arm flexion and extension 3 sets x8, single-arm flexion and extension 2 sets x12.

　　Training muscles: brachial 2 and brachial 3, and back arm flexion and extension 2 sets x12.

　　Friday

　　Target muscles: legs, movements: 3 sets of cut steps, squats, 4 sets of straight waist and kneeling, 2 sets of frog jumps, 3 sets of high legs and lifting x 120 sets of supine buttock lifting x 30 sets of supine muscles.

　　Saturday(single)

　　Target muscles: chest, waist and abdomen, movements: 2 sets of parallel bar arm flexion and extension x exhaustion, push-up x exhaustion, 3 sets of push-up x exhaustion, 3 sets of flat dumbbell flying bird x 10, 3 sets of flat dumbbell bench press x 12, 2 sets of curls x exhaustion, 2 sets of curls x exhaustion, 2 sets of curls x exhaustion, 3 sets of curls x exhaustion, 3 sets of curls x exhaustion, 3 sets of lifting body flexion x 12.

　　Saturday(double)

　Target Muscles: back, waist and abdomen, movements: 2 pull-up groups x exhaustion, 3 single-arm dumbbell rowing 3 x 10, 3 bent dumbbell rowing 3 x 10, 3 straight leg deadlift 3 x 12, 2 curls x exhaustion, 2 waist rotation 2 sets x 40, 2 curls x exhaustion, 3 bell lifting 3 x 12.

Sunday

Rest or run. Jogging 20 minutes, 5 minutes fast, 15 minutes fast, 5 minutes fast, 15 minutes jogging.

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