I want a fitness plan and ask a fitness trainer to come in

With your title, no one wants to help you plan. It stands to reason that you are tall and that others are humble. It's as if someone else is helping you plan and you have to remember your kindness.

Don't think that having 10 reward points can be very dragging, it can't buy other people's dignity, and it can't raise your value!

If you want to get help from others, be polite and sincere! This seems like the most basic.

Go to the gym more often, and everything will be done. You can't practice without equipment.

Monday: 1. Warm-up: 30 minutes of running, 4 km (8 km h).

2. Instrument exercises: pectoral, triceps.

A: Flat bench press pectoralis major muscle 15 reps set*4 (counterweight 60kg).

b: Tilt bench press pectoralis major muscle 15 reps set *4 (counterweight 40kg).

c: Tilt dumbbell press pectoralis major muscle 15 times set*4 (counterweight 30kg).

d: Supine arm flexion extension triceps brachii 15 reps set*4 (counterweight 10 kg).

e: Rope pulldown triceps brachii 15 reps set*4 (counterweight 35kg).

f: Abdominal muscle exercises: Reclining up and down crunches 20 reps set*3

3. Treadmill walking: 60 minutes (6 km h * 6 degree slope).

4. Abdominal muscle exercises: Reclining up and down crunches 20 times set*3

Tuesday: 1. Warm-up: Run for 30 minutes, 4 km (8 km h).

2. Equipment exercises: dorsal and biceps.

A: Deadlift back 15 reps set*4 (counterweight 40kg).

b: Pull-ups back 15 reps set*4 (counterweight 20kg).

c: Seated back pull back 15 times set*4 (counterweight 20kg).

d: Biceps brachii 15 reps for biceps row with one arm Set *4 (15 kg counterweight).

e: Biceps curl Biceps brachii 15 reps set*4 (25 kg weight).

f: Arm curl biceps brachii 15 reps set*4 (10 kg weight).

g: Abdominal muscle exercises: Reclining up and down crunches 20 reps set*3

3. Treadmill walking: 60 minutes (6 km h * 6 degree slope).

4. Abdominal muscle exercises: Reclining up and down crunches 20 times set*3

Wednesday: 1. Warm-up: Run for 30 minutes, 4 km (8 km h).

2. Equipment exercises: shoulders and legs.

A: Seated dumbbell press deltoid 15 reps set*4 (counterweight 30kg).

b: Standing row deltoid 15 reps set *4 (counterweight 30kg).

c: Standing side raise, deltoid muscle 15 times, set*4 (counterweight 10 kg).

d: Leaning over the deltoid muscle 15 reps set *4 (counterweight 30kg).

e: Smith bar squat thigh press 15 times set *4 (40 kg weight).

f: Seated leg flexion and extension of the thighs 15 times set *4 (counterweight 50 kg).

g: Abdominal muscle exercises: Reclining up and down crunches 20 reps set*3

3. Treadmill walking: 60 minutes (6 km h * 6 degree slope).

4. Abdominal muscle exercises: Reclining up and down crunches 20 times set*3

Thursday: Repeat Monday's workout.

Friday: Repeat Tuesday training.

Saturday: Repeat Wednesday training.

Sunday: Relax and unwind.

This is a base for beginners.

Fitness rules: 3 points by training, 7 points by eating.

1. Nutrition. Nutrition is the most important thing, and more foods with high protein content, such as beef, eggs, and fish.

2. Training. Be sure to follow the plan strictly and master the correct training movements.

3. Rest well. Get enough sleep, especially after training.

On the first day, bench press, chest clamp, 8-12 reps for 4-6 sets, 8-12 reps for bicehead curl and dumbbell curl 4-6 sets. Jog for more than 30 minutes.

On the second day, pull down the neck anteriorly, row 4-6 sets of 8-12 reps, three-head supine arm flexion and extension, and press the steel line under 4-6 sets of 8-12 reps.

On the third day, dumbbell head presses, 4-6 sets of 8-12 machine presses, leg squats, leg curls and extensions, 4-6 sets, 8-12 times, and jogging for more than 30 minutes.

Rest on the fourth day.

4-6 sets of 30 crunches per set and 4-6 sets of hanging leg raises of 8-12 per set.

In addition, eat more high-protein foods in your diet, such as fish, shrimp, egg whites, beef, etc. Don't eat fried foods, etc.

Send it to you later. The latest and most comprehensive personal fitness coaching program.

First of all, let's talk about rest, generally don't rest for more than 24 hours in a row, you can take about one day off a week (this depends on your personal situation), but you still need to do low-intensity aerobic exercise on the day of rest, and control it to about 30 minutes. Only when the rest is in place, can we better devote ourselves to a new round of exercise.

Secondly, looking at your fitness plan, I don't know what your fitness purpose is? If you want to build muscle, you prefer to exercise 1 or 2 muscle groups a day, such as: chest muscles, abdomen.

Tuesday thighs, shoulders.

Wednesday back (excluding waist), abdomen.

Thursday calf, waist.

Two-headed three-headed confrontation on Friday.

Saturday depends on the actual situation.

Closed on Sundays. Finally, when the last few of each group are done, they are weak, and they throw away the heavy objects, and they are reluctant to make movements that not only do not work, but also are easy to get injured, a strain is enough for you to practice for a month, and the next group of actions must be replaced with a lighter weight. Strive to move in place and the number is enough.

Training or practice four days and rest one day is good, this is the most effective training method, if the upper body is not strong enough, do more chest and shoulder pushes, training should not be fast, posture should be standard, slowly go to their limits, after training 30 minutes and then eat something, so as to effectively grow....