We all know that regular exercise is very good for the human body, but there are also a lot of things to pay attention to when exercising. Some people will make some fitness plans when they exercise. Of course, making fitness plans can make it easier to achieve fitness goals. So, what is a weekly fitness plan for a women’s gym? Let’s find out together below!
Day One: Chest Muscles
To exercise the chest muscles, the most important thing is to exercise with dumbbells. Dumbbells have multiple sets of movements, now we have to do them
1. Do 20 flat barbell presses in a row with a weight that can handle 20 reps. Do 4 sets.
2. Do 20 consecutive incline dumbbell presses with a weight that can handle 20 reps. Do 4 sets.
3. Do 20 consecutive flat dumbbell flyes with a weight that can handle 20 reps. Do 4 sets.
The amount of exercise should not be too much. If you keep doing these three movements, the chest muscles will become firmer and the female breasts will become more streamlined.
Day Two: Back Muscles
Many girls have broad shoulders and broad backs, and they don’t look good in clothes. There is too much meat on the back, so losing weight on the back is also very important.
1. Do 20 consecutive barbell bent-over rows with a weight that can handle 20 reps. Do 4 sets.
2. Do 20 consecutive single-arm dumbbell rows with a weight that can handle 20 reps. Do 4 sets.
3. Seated Cable Rowing: Do 20 consecutive reps with a weight that can handle 20 reps. Do 4 sets.
Day Three: Shoulder Muscles
If you want to show off your shoulders, you must have attractive and slender shoulders, otherwise your shoulders will be as wide as a boy, which will not look good!
1. Do 20 consecutive barbell front raises with a weight that can handle 20 reps. Do 4 sets.
2. Do 20 consecutive standing dumbbell lateral raises with a weight that can handle 20 reps. Do 4 sets.
3. Do 20 consecutive dumbbell lateral raises with a weight that can handle 20 reps. Do 4 sets.
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Day 4: Arm muscles
This is a gym weight loss plan to exercise your arms. Unicorn arms, butterfly sleeves, etc. are all local obesity problems that girls tend to have.
1. Alternate dumbbell curls. Use a weight that can be used for 20 reps with one arm to do 20 reps in a row. Do 3 sets.
2. Dumbbell triceps rear extension, do 20 consecutive reps with a weight that can be used for 20 reps with one arm. Do 3 sets.
3. Cross your hands on the top of your head, slowly lower them toward your neck, stop at the occiput and neck, and try your best to face the ceiling with your elbows. Repeat 10 times in a row, holding each time for 5 seconds.
Day 5: Leg muscles
Elephant legs, thick legs, carrot legs, etc. are all women’s descriptions of fat legs. If you don’t want to be one of them, take action quickly!
1. Use your own weight at the beginning of free squats without bearing any weight. Squat and stand up 50 times, rest for 1 minute during the period, and perform 3 consecutive groups;
Please strictly follow the tutorial to learn squats, or consult a gym instructor. At the beginning, you should bear weight with someone protecting you.
2. Do 20 lunges in a row with a weight that can handle 20 lunges. Do 4 sets.
Day Six: Waist and Abdomen
The belly is the most troublesome part for women, especially women who sit in offices for a long time, and they are almost becoming belly fat!
1. Do 3 groups of 15-20 decline sit-ups. If you can’t do the reps, do it to failure
2. Do 3 sets of 15-20 incline and knee-flexion incline exercises. If you can’t do the reps, do it to failure
3. Hold a dumbbell in one hand and do 20 consecutive lateral flexions with a weight that can handle 20 reps. Do 3 sets.
Day 7: Rest
On rest days, try to control your diet, avoid overeating, and be careful not to eat greasy food.
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