Study tips:
This fitness plan is translated from the BODYGUILDING website and is guided by Coach Chris. The teaching process lasts for 12 weeks and 84 days of fitness training. Plan.
The plan is aimed at people who want to lose weight and gain muscle (the weight does not exceed the standard Weighing 15 pounds), suitable for exercising in the gym. If you are exercising at home, you can use http://www.jirou .com/baodian.html Relevant parts are replaced by actions here.
Day 33 : Chest muscles, triceps exercise plan
Aerobics
20 minutes
Sitting Twist
150 times on one side
Dumbbell bench press
22 warm-up groups!
22 formal groups, 6 in each group -8 times!
Incline dumbbell press
22 warm-up groups!
22 formal groups, 10 in each group Second-rate!
1Three consecutive descending groups, 10 times!
Butterfly machine to clamp breasts
22 warm-up groups!
3A descending set of 8 times!
Three-head press
22 warm-up groups!
3A descending group 10-12 Second-rate! !
triceps extension on rope head< /span>
2A warm-up group!
3A descending group 10-12 times
Smith Machine Close Bench Press
22 warm-up groups!
2Groups of 12 times each. 1 set of 12 times + some movements until failure!
Aerobics
20 minutes
Sitting Twist
150 times on one side
Nutritional supplement before and after exercise Before exercise
L-carnitine
2 capsulesFunction: Promote the conversion of fat into energy. Taking L-carnitine can reduce body fat and weight without losing water and muscle.
Green tea
a cup
Function: Increase fat metabolism rate and increase fat energy consumption during exercise.
Creatine
5 grams
Function: Improve strength level and stimulate muscles more. Creatine itself does not participate in muscle synthesis. If the intensity of the exercise is not high, you don’t need to rush it.
Glutamine
5 grams
Function: Promote protein synthesis and prevent the breakdown of muscle protein. It is suitable for those who want to lose weight and gain muscle, especially if they add aerobic exercise to the plan.
After exercise
Milk protein powder
2 spoons - 4 spoons (the dosage mainly depends on personal basis)
Function: Repair and synthesize muscle cells. It is the main nutrition for fitness.
Creatine
5 grams
Function: Helps protein anabolism. It is an auxiliary nutrition.
Glutamine
5 grams
Function: Restore functions, promote protein synthesis, and prevent the decomposition of muscle proteins.
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