Dumbbell circuit fitness plan for beginners:
MuscleNet Tip: This dumbbell fitness plan exercises the muscles of the whole body. You can exercise 2-3 times a week, and each exercise lasts about an hour. The diet plan is suitable for fitness enthusiasts whose weight is within the standard range or who is slightly overweight by 10 pounds.
Do 3 groups of one movement. Beginners should mainly do 10-12RM, and advanced people should do 6-10RM. RM means the maximum number of repetitions a dumbbell can do in one set. By adjusting the weight of the dumbbells, you can get different RM ranges.
Usually the weight of 10RM should be less than the weight of 6RM. If you don’t understand the definition of RM, you can skip this concept first. After a certain amount of time, you will understand it naturally.
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Egg< /span>
2
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Cheese< /span>
1 piece< /span>
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Whole wheat Bread
1
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Yoghurt< /span>
1 serving
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Banana< /span>
1 stick
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Grilled steak or chicken
170g
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Coarse grain rice< /h4>
One and a half bowls
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Broccoli
1 small bowl
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whey Protein
2 scoops
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Almond< /span>
100g
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Oats
1 cup
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Skim milk
1 cup
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Grilled steak or chicken
170g
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Coarse grain rice
One and a half bowl
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broccoli
1 cup
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Banana
2 branches
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Peanut Butter< /span>
1 tablespoon
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Yoghurt< /span>
1 serving
How to take nutritional supplements:
Click on the image below for details
1.5 spoons of muscle gain powder
(Suitable for thin people)
1 scoop of whey protein powder
(Suitable for average body types)
5 grams of creatine
(Eat 30 minutes before exercise)
3 capsules of L-carnitine
(Eat 30 minutes before exercise) Note: The above dosage standards are for ordinary bodybuilding people. Different groups of people have different dosage needs. Please determine the dosage according to your personal situation.
Among them, creatine is suitable for people who have been exercising for 4 months to improve muscle synthesis and increase energy.
L-carnitine is taken 30 minutes before weight loss exercise to improve weight loss and fat burning efficiency.
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