Some people will make plans based on their own goals, such as weight loss, muscle gain, etc., but no matter what plan it is, it must be particular. Plans cannot be made randomly. They must be reasonable, scientific, etc., then scientific weight loss Some people still know what the plan is. So, what does the one-week version of the scientific weight loss plan look like? Let’s take a look below!
Monday
Target muscles: Chest
Actions: 6 sets of flat dumbbell flyes x 10 reps, 5 sets x 12 flat dumbbell bench presses, push-ups: 6 sets x failure.
Tuesday
Target muscles: Back
Actions: 7 sets of single-arm dumbbell rows x 12 reps, 5 sets of bent-over dumbbell rows x 12 reps, straight-leg deadlift: 6 sets x 12 reps.
Wednesday
Target muscles: Shoulders
Actions: Dumbbell press 5 sets x 10 reps, bent over fly 5 sets x 10 reps, single-arm dumbbell front raise: 5 sets x 12 reps, upright rowing: 5 sets x 12 reps.
Thursday
Target muscles: 2 and 3 brachialis
Actions: 3 sets of dumbbell alternating curls x 8 reps, 3 sets of concentrated curls x 8 reps, 3 sets of single-arm chest curls x 12 reps, 3 sets of narrow-grip bench press x 8 reps, 3 sets of single-arm neck and back arm flexion and extension x 8 reps, 2 sets of back arm extensions x 12 reps.
Friday
Target muscles: Legs
Actions: 3 sets of scissor squats x 10 reps, 4 sets of straight-waist kneeling x 10 reps, 2 sets of frog jumps x 30 reps, 3 sets of high leg raises x 120 reps, 3 sets of supine hip lifts x 30 reps
Saturday
Target muscles: back, waist and abdomen
Action: Pull-ups 2 sets xFailure, single-arm dumbbell rowing 3 sets x12 sets of 3 sets of failure and lateral flexion.
Sunday
Rest or run
Jog for 20 minutes, jog for 5 minutes, jog for 15 minutes, jog for 5 minutes, and jog for 15 minutes.
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