Ask for a one week fitness plan, a one week plan for exercising at the gym

Construction Site Fitness - Cultivating Strong Survival Strength with Lost Skills

Introduction: This is not a book that teaches you to develop "cute muscles", but a book that teaches you to use the clutter that can be found everywhere on the construction site to train practical strength, extreme strength, and survival power.

The author Er Gouzi spent 19 years on the harshest construction site in Henan, where he gradually unearthed a set of the oldest fitness methods, a philosophy of strength that has long been lost in the commercial world, and with it became one of the strongest people on all the construction sites on the planet - which allowed him to survive with dignity.

When he became a contractor, he put together a lost set of skills and made them available to the world – the most precious gift he gave us.

A true man from the inside out, at least can do it:

I carry two bags of cement up to the third floor (preferably the tenth floor) at a stretch

Raise 1 precast concrete slab (preferably 3) with both hands

Hang 8 bricks (preferably 20) with one hand

Pick up 6 buckles on your back, climb up to a 20m high scaffold (preferably 20) with your bare hands, and load and unload 2 trucks of river sand (preferably 7 cars) alone

Push 3 wheelbarrows (preferably 8) at the same time

Hang upside down on the scaffolding, hang 10 bricks, make 20 crunches (preferably 30, 50), and move 100 bricks at once (preferably 300).

Steal 1 bundle of rebar (preferably 3 bundles) in 1 hour

Run 1km (preferably 6km) with a manhole cover in one hand

Carry a 3m long I-beam to climb a 5-mile mountain road (it is best to resist a 5m long climb Mount Tai), and eat eight steamed buns (preferably 20) in one meal

Gym one-week training plan (beginner version).

Novice novices, when you enter the gym and don't know how to arrange a fitness plan, look here!

A one-week training plan for the beginner's gym, a detailed record of private lessons:

The first day of back training:

Deadlift - 3x15 set (20kg).

High pulldown - 3x15 groups (20kg).

Seated rowing - 3x15 sets (20kg).

Barbell rowing - 3x15 sets (20kg).

Chest training on the second day:

Incline Barbell Bench Press - 3x15 set (20kg).

Dumbbell Flying Bird - 3x15 set (5kg dumbbells).

Gantry Clamp Chest - 3x15 sets (5kg).

Supine dumbbell lift - 3x15 set (

Day 3 Shoulder and Arm Exercises:

Barbell press - 3x15 set (20kg).

Dumbbell side lift - 3x15 sets (5kg).

Rope arm flexion and extension - 3x15 groups (15kg).

Dumbbell neck hind arm flexion and extension - 3x15 group (75kg).

Practice the core on the fourth day:

Hanging leg raises - 3x15 set.

Supine crunches - 3x15 group.

Supine leg press - 3x15 set.

Russian Twist - 3x15 group.

Plank - 3x30 sec set.

Day 5 Hips and Legs:

Self-weight lunge + squat - 3x15 set.

Inverted pedal - 3x15 set (30kg).

Seated leg flexion - 3x15 sets (30kg).

Bent leg curl - 3x15 set (15kg).

Seated Abduction - 3x15 groups (30kg).

Pay attention to +40 minutes of aerobic exercise after each anaerobic workout

The weekly schedule of the fitness program is as follows:

Monday: Chest Pectoralis Major: Barbell Flat Bench Press Dumbbell Bench Press (Large Weight) Upper Chest: Barbell Upper Recline Bench Press Middle Seam: Dumbbell Bird or Butterfly Chest.

Tuesday: Back Back Leg: Leg Curl Deadlift (Heavy Weight) High Pulldown Seated Row Barbell Row Abs: Sit-ups Roman chair leg raise.

Wednesday: Shoulder Toe-in: Dumbbell Front Flat Press Barbell Press Middle Toe: Dumbbell Side Press Dumbbell Shoulder Press (Heavy Weight) Toe-in: Pitched Side Flat Press.

Thursday: Closed.

Friday: Arm Humerus 2: Barbell Bay Lift Dumbbell Alternate Curl Dumbbell Hammer Curl (Exhaustion for each set) Humerus 3: Tensioner Flexion Arm Downward Dumbbell Neck Rear Arm Flexion and Extension (Large Weight).

Saturday: Legs Quadriceps: Weighted squat (heavy weights) Seated leg curls Lunge biceps: Prone leg curl Abs: Sit-ups Roman chair leg raise.

Sunday: Closed.

Fitness diet plan: a meal after a workout: within half an hour after the workout, spoon the muscle building powder (mixed with 150-200 ml of water, the cup sent has a scale), use warm or cold water below 40 degrees to wash, do not use boiling water, drink with a banana or small bread (the spoon can be turned in the bucket) and finally shake it evenly with the cup to drink.

First meal: 7-8 o'clock steamed bread or bread or noodles A cup of muscle building powder or about a spoon (recommended to drink) (the spoon can be turned in the bucket).

Second meal: 10 a.m. 1 banana or apple, 1 egg, milk.

The third meal: 12 o'clock The staple food is mainly rice or noodles, about 200g, the meat is mainly lean meat, 150g vegetables, 150g fruits, and an appropriate amount of fruits.

Fourth meal: 3 p.m. A slice of bread or corn on the cob, an egg, an orange.

Fifth meal: 18 o'clock 200g staple food 200g meat 150g vegetables to taste.

Sixth meal: 21 o'clock a slice of bread or a steamed potato with milk.

Resources.

Training Schedule 1:

Monday: Back, biceps.

Tuesday: Chest, three heads.

Wednesday: Shoulder, Legs.

Thursday: Back, bice.

Friday: chest, three heads.

Saturday: Shoulder, Legs.

Training Schedule 2:

Monday: Chest. Tuesday: Back.

Wednesday: Closed.

Thursday: Arms.

Friday: Legs. Saturday: Shoulder.

Sunday: Closed.

After each strength workout, do ab training. Then get on the treadmill, control your heart rate at 120-140, and do a 45-60 minute aerobic run.

If you have more time, choose the second schedule.

Chest: Plate Smith Machine Bench Press 4*10-12

Incline dumbbell bench press 4*10-12

Flat Plate Up-Slope Dumbbell Flying Bird 4*10-15

Rope clamp chest 4*10-12

Back: Pull-ups (warm-up set) 3

Pulldown 5*12-12

Barbell rowing 4*10-12

Dumbbell rowing 3*12

Seated rowing 3*12

Legs: Smith machine front squat 4*10-12

Hack Squat 4*12-15

Leg raise 4*10-12

Strand four, strand and legs flexion and extension 4*15

Jogging on a stepper for 10 minutes.

Biceps: Instrument curl 3*12-15

Crank straight bar curl 4*10-12

Standing dumbbell alternate curl 4*12-15

Prone barbell arm flexion and extension 5*10-12

Single-arm dumbbell concentrated curl 4*10-12

Three-headed: Smith machine narrow push 5*10

Supine barbell arm flexion and extension 5*10-12

Seated dumbbell curl 5*10-12 on the back of the neck

Straight bar down 4*10-12

The rope is pressed down 3*15

Shoulder: Smith Neck Back Neck Press 5*10-12 Dumbbell Press 5*10-12

Leaning over dumbbell flying bird 4*10-12

Bend over dumbbell side raises 3x15

Dumbbell side lift 5*10-12

Dumbbells alternate before raising 3*12-15

Abdomen: Roman chair crunch 4*15-20

Rope crunch 4*15-20

Weight-bearing leg 4*15

From both ends *15-20

Calf: Smith Calf Raise *10-20

Instrument calf raise 5*12-15

Eating more vegetables is good for relieving lactic acid accumulation, supplementing the right amount of carbohydrates before training, such as a banana and an apple, to raise blood sugar, which is conducive to training and performance, and supplementing a lot of protein after training for muscle recovery and growth.

Control carbohydrate intake during meals, focus on a high-protein diet, eat more crude plant fiber, and eat less foods with high fat content.

A weekly schedule of fitness plans for fitness beginners, come and pick up!

Practice this without equipment. I didn't go to the gym during the winter vacation, but my chest and back were much more stylish. Please give it points.