Day 63: Shoulder, calf, and abdominal muscle exercises

Study tips:

This fitness plan is translated from the BODYGUILDING website and is guided by coach Chris. The teaching process lasts for 12 weeks, with a total of 84 days of fitness exercise plan.
The plan is aimed at people who want to lose weight and gain muscle (the weight does not exceed the standard Weighing 15 pounds), suitable for exercising in the gym. If you are exercising at home, you can use http://www.jirou .com/baodian.html Relevant parts are replaced by actions here.

< strong style="color: rgb(255, 0, 0); font-size: 14px; ">A collection of exercise moves

Super group：Do the upper and lower movements together, that is, complete a set of reps and then do the next one Perform the required number of movements without resting, then rest and then repeat the process.

Day 63: shoulders, calves, abdominal muscles exercises

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Aerobic

20 minutes

Seated barbell twist

150 times on one side!

Dumbbell shoulder press

3Group, 16-20 per group Second-rate!

Super group

Side raise

23 warm-up groups, each group of 8 -10 times!

4Groups, 10-12 times each!

Reverse flying bird

23 warm-up groups, each group of 8 -10 times

4Groups, 10-12 per group !

Dumbbell shrug

11 warm-up group, each group of 8 -10 times

4Groups, 20 per group!

Super group

Sitting calf raise

11 warm-up group, each group of 8 -10 times!

3Groups, 20 times each!

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Weight-bearing sit-ups

3Groups, 15-17 times per group!

Super group

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Complete calf raise on leg press

3Groups, 10-12 per group times

Incline reverse crunch

11 warm-up group, each group of 8 -10 times!

3Groups, 12-15 per group Second-rate!

Aerobics

20 minutes

Seated Barbell Twist

150 times on one side!

Nutritional supplement before and after exercise Before exercise

Green tea

a cup

Function: Increase fat metabolism rate and increase fat energy consumption during exercise.

Creatine

5 grams

Function: Improve strength level and stimulate muscles more. Creatine itself does not participate in muscle synthesis. If the intensity of the exercise is not high, you don’t need to rush it.

Glutamine

5 grams

Function: Promote protein synthesis and prevent the breakdown of muscle protein. It is suitable for those who want to lose weight and gain muscle, especially if they add aerobic exercise to the plan.

After workout

Milk protein powder

2 spoons - 4 spoons (the dosage mainly depends on personal basis)

Function: Repair and synthesize muscle cells. It is the main nutrition for fitness.

Creatine

5 grams

Function: Helps protein anabolism. It is an auxiliary nutrition.

Glutamine

5 grams

Function: Restore functions, promote protein synthesis, and prevent the decomposition of muscle proteins.

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You can also refer to the one-day meal plan recommended by Coach Chris

(suitable for weight loss)

Breakfast

1

Protein

2

Oats

3

coffee

Second meal

1

Lean Steak

2

brown rice

The third meal

1

Chicken Breast

2

sweet sweet potato

3.

Broccoli

The fourth meal

1

fish

2

brown rice

3

Broccoli

The fifth meal

1

Chicken Breast

2

sweet sweet potato

3.

Broccoli

Pre-training meal

1

Tilapia

2

brown rice

3

coffee

Post-training supplements

1

Protein powder

2

Creatine

Dinner

1

Steak

2

Broccoli

Before going to bed

1

Two egg whites

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