Long-term fitness has benefits, such as losing weight. When doing weight loss and fitness, it is also good for weight loss and fitness to formulate some weight loss and fitness plans, but there are also things to pay attention to in doing so. Some people still understand what a men's weight loss and fitness plan is. So, what is the most effective weight loss and fitness plan for men? Let’s take a look below.
The first day
Chest exercises, bench press exercises, 4 groups, 12 exercises/group;
Incline bench press exercise, 4 groups, 12 reps/group;
Sitting chest press, 4 groups, 12/group;
30 minutes of aerobic exercise, such as: treadmill, mountain climber.
The next day
Seated pull-down exercises, 4 groups, 12 reps/group;
Seated rowing, 4 groups, 12 reps/group;
30 minutes of aerobic exercise, such as: glider, elliptical machine.
The third day
You can go hiking, biking, swimming, or playing ball to relax.
The fourth day
Shoulder exercises, seated barbell press, 4 groups, 12 reps/group;
Seated dumbbell press, 4 groups, 12 reps/group;
Dumbbell lateral raises, 4 groups, 12 reps/group;
30 minutes of cardio.
The fifth day
Standing arm flexion push-down, 4 groups, 12 reps/group;
Dumbbell extensions, 4 groups, 12 reps/group;
Seated curls, 4 groups, 12 reps/group;
Dumbbell curls, 4 sets, 12 pieces/group;
30 minutes of cardio.
The sixth day
Squat exercises, 4 groups, 12/group;
Reverse pedal machine exercise, 4 groups, 12/group;
30 minutes of cardio.
The seventh day
Go hiking outdoors, relax, and face work with a new attitude.
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