Ask for a 3 day fitness plan for a master, kneel for a master, fitness plan

All it takes is a pair of dumbbells, a systematic exercise plan, and perseverance 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) Pitch arm flexion and extension: 8-12rm (times) x3 sets.

Wednesday, back + biceps training.

1) Dumbbell Row: 8-12rm (times) x42) Pull-up Wide Grip: 8-12rm (times) x43) Pull-Up Narrow Grip:

8-12rm (times) x44)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 set.

3) Dumbbell Lift 8-10rm x3 set.

4) Standing dumbbell press 10-12rm (times) x35)Dumbbell side press 10-12rm (times) x36)Dumbbell front press 10-12rm (times) x3 I wish you early success, if it is useful to you, please [select as satisfied], give a [agree] to express encouragement. Thank you.

In my personal experience, I would like to suggest the following to the landlord:

1. It is not suitable for exercise after meals, it is not suitable for intense exercise, light exercise such as jogging, walking is a good way, and large range of exercise can only be carried out after at least forty-five minutes.

2. The key to exercise before fitness is to warm up and move the lower joints to prevent sports strains.

3. Noon is not suitable for going to the gym to do exercise, it is better to choose to walk and jog, in the evening or afternoon or morning, it is more suitable to go to the gym, and you can go to the swimming pool at night, the effect is very good, the whole body exercises.

Everyone's situation is different, there are certain differences in physique, and there is no fixed plan, only the plan that is suitable for their own physical development is a good plan, and the landlord should develop a reasonable exercise plan according to his own situation.

First, move the joints. Two, do push-ups three, squats.

One, running. Two, take deep breaths, and three, bounce.

One, jump rope. Two six-part hip-hop dance. Three, relax. Circular connection, just enough.

1: Cardiopulmonary function training plan: (The improvement of cardiopulmonary function is very beneficial to muscle gain) 2-3 times a week, 30-60 minutes each time The heart rate is controlled at (220-your age) x 80%.

2: Strength training plan reference.

a.Jog to warm up for 10 minutes.

b.Stretch the target muscles (with static stretching).

Day 1 Leg and Abdominal Training: Leg training is good for whole body muscle length, sitting leg press 4 sets x 10-12 reps.

Smith squats 4 sets x 10-12 reps.

Leg curls: 4 sets x 10-12 reps.

Hanging leg raises: 4 sets x 15-20 reps.

Sit-ups: 4 sets x 15-20 reps.

Ramp sit-ups: 4 sets x 15-20 reps.

Supine sit-ups: 4 sets x 15-20 reps (to practice oblique muscle movements), fitness ball crunches: 4 sets x 15-20 reps.

Leg crunches 4 sets x 15-20 reps.

Reverse crunches: 4 sets x 15-20 reps.

Traditional crunches: 4 sets x 15-20 reps.

Day 3 Chest and Shoulder Training:

Horizontal barbell press: 4 sets x 10-12 reps.

Lie flat dumbbell press 4 sets x 10-12 reps.

Incline dumbbell press 4 sets x 10-12 reps.

Upward incline dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell press 4 sets x 10-12 reps.

Standing dumbbell flying bird 4 sets x 10-12 reps.

Standing dumbbell side raise: 4 sets x 10-12 reps.

Day 5 Back Training:

Dumbbell one-arm row: 4 sets x 10-12 reps.

Dumbbell leg curl deadlift 4 sets x 10-12 reps.

Roman chair push-ups: 4 sets x 10-12 reps.

T-pole row: 4 sets of x10-12 reps.

Wide-grip pull-ups 4 sets x 10-12 reps.

Leg curl deadlift 4 sets x 10-10 reps.

Anterior neck pulldown: 4 sets x 10-12 reps.

Day 7 two-head and three-head training:

Dumbbell arms lift 4 sets x 10-12 reps.

Dumbbell single-arm curl 4 sets x 10-12 reps.

Seated dumbbell alternate curl 4 sets x 10-12 reps.

Single-arm dumbbell neck back arm flexion and extension 4 sets x 10-12 times.

E-Z barbell curl 4 sets x 10-12 reps.

Rope press down 4 sets x 10-12 times.

Add cardio luck with L-carnitine, I'm afraid there is no better than fat loss (220-age) x 60% fat loss heart rate.

Maintain this value for at least 30 minutes during exercise, and about an hour Aerobic exercises such as running, skipping rope, swimming, and cycling are OK.

I'm glad you can pay attention to your diet, eat less carbohydrate foods and eat more vegetables and whole grains during fat loss, and be sure to keep your mouth shut.

I don't have a specific diet plan, I just remind myself to pay attention every day, so the effect of my own fat loss period is still obvious

Don't take any medications, run or swim in the morning and evening, burn calories, eat and drink, but be sure to stick to it for a long time.

If you just want to **, I recommend you to run more steps, the running method is: first walk for 3 minutes at a moderate speed for 5 to 10 minutes, run if you can't run, absolutely can't stop, run after physical recovery, the speed is the same as the beginning, at least 30 minutes, preferably 1 hour a day, the time is best before dinner, because at this time you can burn more fat.