Gym Fitness Plan 20, Gym Fitness Planner

Run in the morning and yoga in the evening.

You can't eat too much before the gym, but you can't eat on an empty stomach, you can eat bananas and milk, and you can exercise 40 minutes to an hour after eating, and the diet is very important, and the muscles also need nutrition to grow, so you have to eat reasonably! Here are some suggestions for you, if you want to get shaped, you can't eat fatty things, try to minimize the intake of animal oil and beer, I coach don't put oil in stir-frying, eat more lean beef and chicken breast! The most important thing is vegetables and fruits, because you will lose a lot of vitamins and calcium when you sweat a lot, so even if you supplement, I don't recommend that you start with some supplements such as protein powder.

1. Warm-up exercise for about 15 minutes, which can make the body sweat slightly.

2 Strength Exercise Week: Target Muscles: Action: Number of Sets: Number of Sets: X Sets.

Monday, Target Muscles: Chest, Movements: Plank Dumbbell Bird 6 sets x 10, Plank Dumbbell Bench Press 5 sets x12 pcs, Push-ups: 6 sets x exhaustion.

Tuesday, Target Muscles: Back, Movements: 7 sets x 12 single-arm dumbbell rows, 5 sets x12 bent dumbbell rows, and 6 sets x 12 deadlifts.

Wednesday, target muscles: shoulder, movement: dumbbell press 5 sets x 10, bent bird 5 sets x 10, one-arm dumbbell front raise: 5 sets x 12, upright row: 5 sets x 12.

Thursday, target muscles: humeral 2 humeral 3, movements: dumbbell alternate curl 3 sets x 8, concentrated curl 3 sets x8, chest single arm curl 3 sets x 12, narrow bench press 3 sets x 8, single arm neck back arm flexion and extension 3 sets x 8, back arm flexion and extension 2 sets x 12.

Friday, target muscles: legs, movements: scissor squat 3 sets x 10, straight waist kneeling 4 sets x 10 pieces, frog jump 2 sets x 30, high leg raise 3 sets x 120, supine hip lift 3 sets x 30.

Saturday (single), target muscles: chest, waist and abdomen, movements: parallel bars arm flexion and extension 2 groups x exhaustion, push-ups 3 groups x exhaustion, flat dumbbell flying bird 3 groups x 10 pieces, flat dumbbell bench press 3 sets x 12 pcs, crunch 2 sets x exhaustion, waist turn 2 sets x 40 pcs, crunch flank 2 sets x exhaustion, bell body side flexion 3 sets x 12 pcs.

Saturday (double), target muscles: back waist and abdomen, movements: pull-ups 2 sets x exhaustion, single-arm dumbbell rows 3 sets x 10, bent dumbbell rows 3 sets x 10, straight leg deadlifts 3 sets x 12 pieces, crunches 2 sets x exhaustion, waist turn 2 sets x 40 pieces, curl flank 2 sets x exhaustion, bell body lateral flexion 3 sets x 12 pcs.

On Sundays, rest or run Jogging for 20 minutes, brisk running for 5 minutes, jogging for 15 minutes, brisk running for 5 minutes, jogging for 15 minutes.

I wish you a happy and speedy success, if you still have fitness questions, you can ask or ask this coach to answer.

I feel that it has been helpful to you, and I hope you can choose [satisfactory answer] Thank you for your encouragement and support to our team.

Do pull-ups palms to face Do more than 200 a day You can train your arm muscles, arm muscles and pectoral muscles Do more than 200 sit-ups a day to grow your abs.

This is a muscle-building schedule that is suitable for exercising in the gym. Exercise four times a week.

First practice: Monday.

Location Chest, shoulders, arms, abdomen.

1. Warm up on the treadmill for 5-8 minutes.

2. Instrument flat press seated chest press 12 times 3 sets of 12rm weight.

3. Butterfly Chest Butterfly Chest Clamp 12 times 3 sets 12RM weight.

4. Barbell bench press Barbell 8 times 3 sets 8RM weight.

5. Seated shoulder abduction Seated abductor 12 times 3 sets of 12rm weight.

6. Dumbbell curl dumbbell 12 times 4 sets of 12rm weight.

7. Crunch Seated crunch 15 times 3 sets of 20rm weight.

8. Stretch all the muscles that have been exercised.

Second practice: Wednesday.

Parts: Back, abdomen, legs.

1. Warm up on the treadmill for 5-8 minutes.

2. Seated rowing rowing rowing machine 12 times 3 sets of 12rm weight.

3. High pulldown High pulldown 12 times 3 sets of 12rm weight.

4. Squat barbell 8 times 3 sets of 8RM weight.

5. Crunch Seated crunch 15 times 3 sets of 20RM weight.

6. Stretch all the muscles that are exercised.

Practice 3: Friday.

Location Chest, shoulders, arms, abdomen.

1. Warm up on the treadmill for 5-8 minutes.

2. Instrument flat press seated chest press 12 times 3 sets of 12rm weight.

3. Butterfly Chest Butterfly Chest Clamp 12 times 3 sets 12RM weight.

4. Barbell bench press Barbell 8 times 3 sets 8RM weight.

5. Seated shoulder abduction Seated abductor 12 times 3 sets of 12rm weight.

6. Dumbbell curl dumbbell 12 times 4 sets of 12rm weight.

7. Crunch Seated crunch 15 times 3 20rm weight.

8. Stretch all the muscles that have been exercised.

Fourth practice: Saturday.

Parts: Back, abdomen, legs.

1. Warm up on the treadmill for 5-8 minutes.

2. Seated rowing rowing rowing machine 12 times 3 12rm weight.

3. High pulldown High pulldown 12 times 3 12rm weight.

4. Squat barbell 8 times 3 8RM weight.

5. Crunch Seated crunch 15 times 3 20rm weight.

6. Stretch all the muscles that are exercised.

Precautions: 1. Pay attention to water replenishment after each exercise.

2. Pay attention to the final stretching exercise.

3. It is recommended to supplement an appropriate amount of protein 30 minutes after the end of the workout.

From: Youdong.com].

Workout results like Bruce Lee:

Key points: high weight, low reps, high strength.

Workouts turn out like bodybuilder hunks:

Low weight, multiple times.

I have a fitness program, m if I want. Also, the gym has a dedicated trainer that can be asked.