In fitness, there are many fitness moves, and each fitness move has a good effect. Some people will also make fitness plans, but many people don’t understand what a fitness plan is. What about a fitness plan for four days a week? , some people still understand. So, how about the beginner version of the four-workout-a-week fitness plan? Let’s take a look below!
Monday
Training areas: middle chest, triceps
Barbell bench press 3x10RM (3 groups of each action, 10 times each; there is an explanation of RM in the notes below)
Dumbbell fly 3x10
Chest clamp 3x10
Butterfly chest 3x10
Heavy hammer pressure 3x10
Dumbbell bent-over extension 3x10
Wednesday
Training parts: latissimus dorsi, biceps
Seated pull-down 3x10
Seated Rowing 3x10
Dumbbell bent over rowing 3x10
Standing barbell curl 3x10
Seated dumbbell curl 3x10
Friday
Training parts: deltoid, abdominal muscles
Barbell seated press 3x10
Barbell front raise 3x10
Dumbbell lateral raise 3x10
Dumbbell bent over side raise 3x10
admireSit-ups 1x25
Stand up 1x25
Saturday
Training area: legs
Squat 3x10
Leg press 3x10
Seated leg extension 3x10
Prone leg curl 3x10
Heel raise 3x10
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