Weight loss, fat and muscle gain practice exercise plan for four weeks

This fitness plan is suitable for those who are obese and love ball sports to lose fat and gain muscle. They exercise for four days a week, rest on Fridays, Saturdays and Sundays ball sports

Day 1: Mainly exercise breasts

Push-ups Width support 4*8 Narrow support 4*8

Weight-bearing squats 3*12

Dumbbells flying birds lying on the flat side 4*8-10

Dumbbell bench press Lying on the flat side, 4*8-10

　　30-40 minutes of aerobic exercise (skipping rope, running or aerobic exercise)

　　200-240 sit-ups (7-8 groups, 25-30 per group)

Day 2: Shoulder training is the main focus

　　Sitting position push 4*8-10

　　Side lift 4*8-10

　　　Bent over and lift 4*8-10

　　　Behind the front flat 4*8-10

　　　30-40 minutes of aerobic exercise (skipping rope, running or aerobic exercise)

　　About 200-240 sit-ups (7-8 groups, 25-30 per group)

Day 3: Mainly practice back

　　　Weight-bearing squats: 3*12

　　Barbell upright pull: 4*8-10

　　Both handed rowing: 4*10

　　One-handed rowing: 4*10

　　Dumbbell deadlift: 3*10

　　Dumbbell shrugging: 3*10

　　30-40 minutes of aerobic exercise (rope jumping, running or aerobic exercise)

　　200-240 sit-ups (7-8 groups, 25-30 per group)

Day 4: Arm training is the main focus

　　　Push up push-ups wide support 4*8 narrow support 4*8

　　Sitting dumbbell curl 4*8-10

　　Sitting single-arm dumbbell curl 4*8-10

　　　Rearing reverse flexion and extension 4*8

　　　Late arm flexion and extension 3*8

　　30-40 minutes of aerobic exercise (rope jumping, jogging or aerobic exercise)

　　200-240 sit-ups (7-8 groups, 25-30 per group)