In fitness exercise, it is divided into home fitness, gym fitness, etc., and many people also make fitness plans. Of course, doing so can make it easier to achieve fitness goals. What about home fitness plans? I believe many people Still know. So, what does a weekly home fitness plan look like? Let you exercise easily. Let’s find out together below!
Monday
Target muscles: chest, actions: 6 sets of flat dumbbell flyes x 10 reps, 5 sets of flat dumbbell bench press x 12 reps, 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: biceps and triceps, actions: 3 sets of dumbbell alternating curls x 8 reps, concentrated curls 3 sets x 8 reps, chest single-arm curls 3 sets x 12 reps, narrow-grip bench press 3 sets x 8 reps, single-arm neck 3 sets of back arm flexion and extension x 8 reps, 2 sets of back arm flexion and extension 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 leg raises x 120 reps, 3 sets of supine hip lifts x 30 reps.
Saturday (single)
Target muscles: chest, waist and abdomen, actions: parallel bar arm extension x 2 sets x failure, push-ups 3 sets x failure, flat dumbbell fly 3 sets x 10 reps, flat dumbbell bench press 3 sets x 12 reps, abdominal crunches 2 sets x failure, 2 sets of waist twists x 40 reps, 2 sets of side abdominal rolls x to failure, and 3 sets of side bends x 12 reps.
Saturday (double)
Target muscles: back, waist and abdomen, actions: 2 sets of pull-ups x 10 reps, 3 sets of single-arm dumbbell rows Exhaustion, 2 sets of waist rotation x 40 reps, 2 sets of side abdominal curls x to failure, and 3 sets of lateral flexion with bells x 12 reps.
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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