Ask for men s gym fitness plans, men s gym fitness plan sheets

Be sure to get active and warm up so that you can get fit and avoid unnecessary muscle damage. In the future, every time you go to the gym, you have to move and then exercise the equipment You can run with a treadmill or jump rope for 8-10 minutes and it's OK Then you can do this Monday pectoralis major muscle training 1 plank bench press 4 sets of 8-10 per group 2 upper incline bench press 4 sets of 8-10 per set 3 tension machine chest clamp 4 sets of 8-10 per group 4 dumbbell birds 4 sets of 8-10 per set Monday Back training Horizontal bar pull back 4 sets of 8-10 per set 2t pulldown 4 sets of 8-10 per set 3 seated rows 4 sets of 8-10 per set 4 dumbbell lifts 4 sets of 8-10 Thursday Leg training 1 post-neck barbell squat 4 sets of 8-10 2 front neck barbell squats 4 sets of 8-10 3 knee bends and leg raises 4 sets of 8-10 4 prone leg raises 4 sets of 8-10 Friday Arm training 1 bicep barbell training 4 sets of 8-10 2 straight bar barbell biceps training 4 sets of 8-10 3 dumbbell flips 4 sets of 8-10 4 horizontal bar raise triceps training 4 sets of 8-10 per set That's how I trained, I have a very beautiful inverted triangle body I should pay attention to the protein and carbohydrate supplementation after the workout I am protein powder twice a day drink it once after training and after taking a shower drink it once before going to bed at night, sometimes add a little muscle building powder Thin people generally can't eat too much, so I don't encourage you to eat a lot of beef and egg white, I have been late several times, but the central food is uncomfortable, drink some protein powder, the effect is good, don't just exercise and don't supplement, then the body will not be able to stand it, and you are just getting started You should arrange the rest time reasonably, I am afraid that you will be a little tired if you exercise for five days in a row, and after a period of adaptation, you can arrange the parts you practice every day and the number and parts you want to train every week, and arrange them according to your own body.

Have a systematic practice plan and be consistent to succeed. You are a beginner, arrange a beginner fitness plan for you, and there will be unexpected results after a few months of perseverance, and I wish you an ideal body as soon as possible.

On Monday, chest + triceps training.

1) Dumbbell bench press 10-12rm x3 set.

2) Dumbbell Flying Bird 10-12rm x3 set.

3) Push-ups 15-20 (times) x4 sets.

4) Seated single arm neck and back arm flexion and extension: 8-12rm (times) x3 sets (5) Vertical arm flexion and extension: 8-12rm (times) x3 groups Wednesday, back + biceps training.

1) Dumbbell Row: 8-12rm (times) x4 (2) Pull-up Wide Grip: 8-12rm (times) x4 (3) Pull-Up Narrow Grip:

8-12RM (times) x4 (4) Push-up Curls: 8-12RM (times) x3 sets (5) Standing Dumbbell Hammer Curl 8-12RM (times) x3 sets (6) Seated Dumbbell Alternate Curls: 8-12rm (times) x3 sets Friday, Leg + Shoulder Training Day.

1) Dumbbell squat 8-10rm (times) x3 sets (2) Dumbbell lunge squat 8-10rm x3 sets.

3) Dumbbell Lift 8-10rm x3 set.

4) Standing dumbbell press 10-12rm (times) x3 (5) dumbbell side press 10-12rm (times) x3 (6) dumbbell front flat press 10-12rm (times) x3 I wish you early success, if it is useful to you, please [choose as a satisfactory answer], give a [agree] to express encouragement. Thank you.

If you want to gain muscle healthily, you need to combine it with a high-protein, low-fat, low-carbohydrate diet through a scientific strength training program.

Some guidelines for strength training.

With the exception of abs, the interval between two workouts in the same area should be greater than 48 hours. Abdominal muscles can be exercised every day, but the interval between reps should be greater than 24 hours.

Training the same area of muscle every day does not promote muscle growth, because muscles grow in a cycle that destroys (strength training) – repairs (replenishes protein). In strength training, training will destroy the muscle fibers, and the supplemented protein is used to supplement the destroyed muscle fibers, in the process of supplementing, the original muscle fibers will slowly become larger, this is the basic principle of muscle growth, if the muscles are constantly trained before recovery, then it can only have the opposite effect.

Don't do strength training for more than 1 hour at a time without using any hormonal precursors (androstenedione, androstenediol, dehydroepiandrosterone), as too long a training session will lead to a decrease in male hormone secretion, which is not conducive to muscle growth.

Normally, group training is adopted, with 4 sets of movements, and the interval between each group is from 30 seconds to 3 minutes, and beginners are recommended to rest for 1 minute and 2 minutes at intervals.

The choice of weight is 60% 80% of the maximum weight you can lift in one move, if your bench press limit is 80kg, then your weight per bench press is 48kg.

The number of pieces per set is 8 to 12 in the case of the use of free weights (barbells, dumbbells).

The number of movements that carry your body weight (sit-ups, push-ups, pull-ups, parallel bar arm curls) is 60% to 80% of the limit number of movements you can do at one time

The following training plan is a three-day training cycle, with a three-day cycle. Great for strength training in the gym.

Monday chest, back (bench press, incline press, bench pull-up, attached row).

Abdomen (crunch).

Tuesday shoulder, upper arm, forearm (dumbbell side raise, dumbbell arm curl, barbell curl, seated backgrip wrist curl).

Abdomen (crunch).

Wednesday thighs, calves, lower back (squats, dumbbell weights, heels).

Abdomen. (Crunch).

Note: The interval between crunches should be greater than 24 hours to avoid muscle fatigue.

The number of sets, the number of sets, the training weight, the interval between sets and other indicators are set according to the principle of strength training.

It has been clearly pointed out in the above principle of muscle growth that protein supplementation is an important condition for muscle growth, so you should adjust your diet structure to a high-protein, low-fat, low-carbohydrate diet. The first is to reduce the intake of fats, fried food, fatty meat are tried not to eat, pork or mutton even pure lean meat contains a lot of fat, it is recommended to eat less or not eat. If you want to eat meat, you should eat fish and chicken breast.

Protein can also be obtained from eggs, milk, and soy products. It is best to halve the amount of staple foods at each meal, and replace the insufficient part with vegetables with crude fiber to increase satiety.

230 pounds, don't rush to the gym.

In this case, you need to do aerobic exercise first, lose some meat, and then go to the gym to do anaerobic exercise.

You're not particularly skinny like that. For newcomers, it is enough for you to exercise in the gym 4 days a week, and in these 4 days, you can exercise your chest, shoulders, back and legs. Day 1 chest.

Newcomers only do barbell bench press. Warm up and push yourself 2 sets of weights that you can complete. Start with the 3rd set and push the 3rd set of extreme weights (you can't do it yourself, you need someone to help you do it).

Large weight and less reps, 8 to 12 pieces in 1 group. On the second day of back practice, you will have to do 5 sets of forehand pull-ups. After that, do the anterior neck pulldown (with professional equipment), and then do the rowing (and the pulldown is a machine).

It's all big weight and less times. On the third day of shoulder training, newcomers will do a barbell neck press first. Hold the barbell with both hands, open your arms and lift the barbell above your head.

After that, do dumbbell side raises (the specific movements are available online, or you will be taught at the gym), and finally do the bent birds. In the first 2 years, these actions are enough, first rush up the block and do other actions, these are mainly blocks.