Muscle Net Tips: This fitness plan is suitable for the reference of intermediate and above bodybuilders.
The first thing to say is that no fitness plan is perfect. Everyone’s situation is different, and there is no fitness plan that is suitable for everyone. For the same person, the training plan must be changed regularly to achieve better results. So experience is very important here. You don’t necessarily have to have a coach, but you will definitely benefit a lot from communicating with people who are higher than you and have more experience.
The simplest and most effective plan is 3 days a week, or 6 days a week, 3 days × 2 cycles, that is, one day each for the chest, back, and legs, plus biceps for the chest, and thrice for the back. On the day of leg training, you can do all four, four, and two calves. If you have practiced it, but your abdomen and shoulders have not been trained, you can practice abdominal exercises 3 to 4 times a week. After each training, you can add 4 to 8 groups, or 4 groups × 2 to 3 movements. You can also use it alone to strengthen your abdominal muscles in one day. Combine training with aerobics. For shoulders, you can do a few less sets of chest presses on the day of chest presses, add 3 sets of incline and 3 sets of presses, and wait until the advanced stage to practice shoulders, 2-braces, and 3-braces alone. This will give you 3 more days, exactly 6 days.
There are many benefits of the 3-day plan. If you practice for 6 days, you can do exactly two cycles. If you practice for 4 days, you will practice your key points and main contradictions on the extra day; if you practice for 5 days, you will practice on the remaining day. Just abandon your relatively best parts or other parts that need to wait for the time being. Haha, in short, practice the weakest parts first, the parts that need to be improved the most, and the main contradictions that need to be strengthened the most.
If you want to lose fat quickly, please insist on aerobic training at least 3 to 4 times a week. You can run for about 30 to 40 minutes after each equipment training, or you can run for 30 to 60 minutes on an empty stomach in the morning, or arrange another aerobic day for a good run. Pay attention to controlling calories in your diet.
6-day fitness plan:
The first day, chest and back
Warm up with 1-2 sets of bench press
Dumbbell bench press 20RM×3
Dumbbell fly 20RM×3
Butterfly machine (or cross chest) 20RM×3
Roman chair push-up (or deadlift) 20RM×3
Barbell rowing 30RM×3
Seated rowing (or single-arm dumbbell rowing) 20RM×3
Key points: When practicing all chest movements, remember to keep your chest high and learn to use your chest muscles to exert force instead of arching your back. When practicing back movements, keep your mind on your back and realize that you use your back to exert force, not your arms.
The second day: legs, butt, aerobics
Warm up by squatting 30 times without weight bearing
Squat 30RM×3
Lunge 25RM×3
Heel raise 20RM×3
Second thigh curl 25RM×3
Back swing leg 25RM×3
Running for 30 to 40 minutes
Key points: Don’t use heavy weights and don’t use explosive power. After squatting, use your mind to exert force on your buttocks, and also tighten your buttocks after standing up (boys use the quadriceps of their thighs to exert force in order to train their legs). Keep your back, legs and hips tight, and move slowly to prevent injury. Pay attention to stretching exercises between sets and after training to stretch the lines.
The third day: Abdominal, aerobic
Warm up
Bent-leg sit-ups (or legs on a bench) 30RM×3
Supported leg lift (or sitting leg lift) 25RM×3
Supported leg raising and turning (or sitting leg raising and turning) 25RM×6 (3 groups on the left and right sides)
Weight-bearing rotation 50RM×3
Running for 30 to 40 minutes
Key points: Move as slowly as possible, use your abdominal muscles to exert force (bend your body), do not use force. Don’t rest too long between sets, and do relaxation and stretching exercises after training.
Day 4: Chest and arms
Warm up with 1-2 sets of bench press
Incline bench press 20RM×3
Incline Flying Bird 20RM×3
Butterfly machine (or cross chest) 20RM×3
Shoulder Press 25RM×3
Bicep Curl 25RM×3
Single-arm neck and back arm flexion and extension 20RM×3
Key points: After training, do more stretching of arm muscles to prevent them from becoming lumpy.
Day Five Legs, Buttocks, Aerobics
Same
Day Six Abdominal, Aerobic
Same
The seventh day: Rest, or do aerobics, swimming, climbing, playing badminton, etc.
Summary: Don’t use too light a weight. For example, if you can bench press 25 times with a 15-kg barbell, but if you press 25 times with a 10-kg barbell, it will have no effect at all. A set of 25 times is The last few times will feel more strenuous, and you cannot do 25 reps with a weight that can be used for 35 reps. It should not be too heavy, so that the movements will be deformed, and the whole body will be borrowed, etc. Especially for girls, it is not strength or size, but lines. If it is more strenuous, such as lunges, you can use your bare hands or a few kilograms of dumbbells in your hands. Can. Don’t rest too long between sets, just 45 to 60 seconds. Remember. Experience the movement more, it should be slow rather than fast. Do more stretches and learn yoga movements, and your lines will look better. Don't use explosive power, don't pursue heavy weight, haha.
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