Intermediate fitness plan
Muscle Net Tips: This plan is suitable for intermediate bodybuilding enthusiasts to refer to. We hope that everyone can make arrangements based on their own circumstances.
Fitness plan exercises four times a week. Rest on Mondays, Wednesdays and Fridays, practice on Tuesdays, Thursdays and Saturdays
Tuesday practice content: Chest and abdominal muscle training:
1 Flat barbell bench press 3 groups--10 times (training the entire pectoralis major muscle)
2. Incline barbell bench press 3 groups--10 times (training muscles along the lower chest)
3 Parallel bar arm flexion and extension (wide grip) 2 groups--10 times (training muscles along the lower chest)
4 Incline dumbbell press (30-degree angle) 3 groups--10 times (training upper chest muscles)
5 flat dumbbell flyes 3 groups--10 times (training the middle part of the chest muscles)
Chest clamping with 6 instruments, 3 groups - 10 times (training the thoracic groove)
7 sit-ups 3 groups--30 times (upper abdomen)
8 Supine leg raise 3 sets--30 times (lower abdomen)
Thursday practice content: Back biceps training
1 Pull-ups 3 sets--10 times (upper back)
2 barbell rows 3 sets-10 times (lower back)
3 Narrow Grip Pulldown 3 sets--10 times (upper back)
4 Seated rowing 3 sets--10 times (lower back)
5 barbell curls 3 sets--10 times (biceps)
6 Dumbbell curls 3 sets--10 times (biceps)
7 Plank curls 3 sets--10 times (biceps)
8 Supine arm flexion and extension 3 sets--10 times (triceps)
9. 3 sets of machine press--10 times (triceps brachii)
10 standing dumbbell lift 3 sets--10 times (triceps)
Saturday practice content: Shoulders and abdominal training:
1 Seated barbell press 3 sets--10 times (whole shoulder)
2 Seated dumbbell press 3 sets-10 times (whole shoulder)
3 Upright barbell pull-up (narrow grip) 3 groups--10 times (anterior and middle deltoid muscles)
4 Dumbbell lateral raises 3 sets--10 times (anterior and middle deltoid muscles)
5 Reverse seated chest clamping 3 groups--10 times (rear deltoid muscles)
6 dumbbell prone flyes 3 groups--10 times (rear deltoid muscles)
7 sit-ups 3 groups--30 times (upper abdomen)
8 Supine leg raise 3 sets--30 times (lower abdomen)
Sunday practice content: Leg training:
1 barbell squat 3 sets--10 times (quadriceps)
2 equipment leg kicks, 3 groups--10 times (quadriceps)
3 leg flexion and extension 3 sets--10 times (quadriceps)
4-leg curls 3 sets--10 times (biceps femoris)
5-device calf raise 3 groups--20 times (calf muscles)
If you have enough time, you can train the back and biceps separately on Thursday. Put the 2 and 3 bras on Friday to practice.
❋ Tags: