Weekly fitness training plan - suitable for home, gym and other venues

Weekly fitness training plan - suitable for home, gym and other venues. In order to give readers a better choice, the fitness bar has carefully prepared a number of bodybuilding plans with different training times per week for your reference. Please adjust the fitness plan according to your own situation.

Fitness plan for training on Wednesday - suitable for office workers, junior and intermediate bodybuilding enthusiasts and those who are not active enough, etc.

Monday Chest, triceps, abdomen:

Monday Chest, triceps, abdominal training plan

Training location

Number of groups/number of times

Training movements

Chest

3 groups/12 times

Barbell bench press, dumbbell bird, push-ups, dumbbell bench press, tensioner chest clamping

Triceps

3 groups/12 times

Dumbbell bench arm flexion and extension, dumbbell neck back arm flexion and extension, tensioner bench arm flexion and extension, narrow grip parallel bar arm flexion and extension, narrow distance push-up

Abdomen

3 groups/12 times

Sit ups, legs raised on the back, legs raised on the back, legs raised on the back, legs raised on the back, legs raised on the back, and abdomen curled

Back, biceps, abdomen:

Wednesday Back, biceps, abdomen training plan

Training location

Number of groups/number of times

Back

3 groups/12 times

Sit down, pull-ups, T-bar bend over rowing, single-arm dumbbell rowing, standing straight arm pull-down, prone to both ends

Biceps

3 groups/12 times

Upright barbell curl, diagonal support barbell dumbbell curl, dumbbell concentrated curl, dumbbell hammer curl , alternate curls of dumbbells, reverse pull-ups

Abdomen

3 groups/12 times

Sit ups, legs raised on the back, legs raised on the Roman chair, legs raised on the air, pedaling in the back, knee-bearing on both ends, straight on the back, curling on the belly

Friday Legs, shoulders, abdomen:

Friday Legs, shoulders, abdomen training plan

Training location

Number of groups/number of times

Training movements

Legs

3 groups/12 times

Sitting legs flexing, prone legs curl, barbell squat, single-leg front squat, step squat, standing heel lift

Shoulder (deltoid muscle)

3 groups/12 times

Deltoid muscle ant bundle

Barbell stand at the right time, barbell neck Front press, Arnold press, straight arm flat lift (barbell or dumbbell)

3 sets/12 times

Deltoid muscle middle tie

Dumbbell side flat lift Sit posture Dumbbell side flat lift, dumbbell shoulder push, rotation sitting push dumbbell

3 sets/12 times

Deltoid muscle posterior tie

3 sets/12 times

Posterior deltoid muscle flat lift

3 sets/12 times

Positional deltoid muscle flat lift

Abdomen

3 sets/12 times

Sit ups , lying on your back, raising your legs, raising your legs in the Roman chair, pedaling in the air, lying on your back, lying on your back, straight on your back, curling your belly

Forearm muscle group fitness movement illustration

//www.jianshen8.com/zhuanti/sh angzhi.html

Illustration of fitness movements for back muscle groups

//www.jianshen8.com/zhuanti/beibu.html

Illustration of fitness movements for pectoral muscles

//www.jianshen8.com/zhuanti/xiongji.html

Abdominal muscles Body movement illustration

//www.jianshen8.com/zhuanti/fuji.html

/www.jianshen8.com/zhuanti/yaling.html

Fitness ball fitness action illustration

//www.jianshen8.com/zhuanti/qixie.html

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