Find someone to make a gym fitness plan

Lesson 1: Chest:

Flat barbell bench press: 10 15 reps set of 6 sets, incline dumbbell bench press: 10 15 reps set of 6 sets.

Flat dumbbell birds: 10 15 reps Group 6 sets.

Cross chest clamp: 10 15 reps Group 6 sets.

Triceps: Seated single arm neck back arm flexion extension: 10 15 reps Group 6 sets.

Pitch arm flexion and extension: 10 15 reps set 6 sets.

Standing posture: 10 15 reps Set 6 sets.

Lesson 2: Memorize:

Broad grip pulldown at the back of the neck: 10 15 reps Set 6 sets.

Seated opposite grip flat pull. : 10 15 reps Group 6 sets.

Anterior neck wide grip pulldown: 10 15 reps set of 6.

Biceps: Push-up, curl: 10 15 reps Set 6.

Barbell backgrip curl : 10 15 reps set of 6 sets.

Dumbbell alternate curls: 10 15 reps set of 6.

Lesson 3: Shoulder:

Dumbbell Flying Bird: 10 15 reps Group 6 sets.

Seated dumbbell push-up: 10 15 reps Set 6 sets.

Leaning over the birds: 10 15 reps Group 6 sets.

Trapezius: Seated post-neck press: 10 15 reps Set 6 sets.

Forearm: Standing barbell premise: 10 15 reps set 6 sets.

Barbell backgrip curl : 10 15 reps set of 6 sets.

Session 4: Thighs (quadriceps).

Post-neck squat: 10 15 reps set 6 sets.

Seated leg extension: 10 15 reps Set 6 sets.

Weight-bearing scissor squat: 10 15 reps set 6 sets.

Biceps femoris: prone hook legs: 10 15 reps Set 6.

Squat machine squat : 10 15 reps set 6 sets.

Calf: Standing forefoot weight-bearing calf raise: 10 15 reps Set 6 sets.

Abs: (Daily).

Prone push-ups: 10 15 reps set of 6 sets.

Seated flexion and extension: 10 15 reps set of 6.

There are those who do not understand continue to ask!

Because you have a certain exercise foundation, your body has already adapted to ordinary exercises, so you can choose to do a targeted weight-bearing exercise after doing a 30-40 minute aerobic warm-up. For example, if you want to reduce your abdomen, you can do weight-bearing sit-ups or weight-bearing sitting leg curls. You can do weight-bearing squats and weight-bearing lunge squats on the thighs If you want to lose fat and strengthen your muscle line, the diet is actually very slimming, as long as you grasp one principle - that is, eat less high-calorie and high-fat things and eat more high-protein things, the main thing is to stick to it.

I hope the above can be of some use to you, good luck.

1. Clarify the correct training process first: Following the correct training process during training can prevent sports injuries, improve training efficiency, improve sports performance and ability faster, and achieve your training goals faster. A proper training process needs to be made up of several parts:

Warm-up, functional training and cool-down.

2. Warm-up requires jogging or brisk walking to increase heart rate and body temperature to adapt to the relatively high intensity training in the next stage. Jog until you feel your body sweat slightly, about 10 minutes. After jogging, dynamic stretching is used to reduce muscle viscosity, open up the range of motion of the joints, and increase the temperature of the core area, telling your nervous system what you are going to do next, and dynamic stretching often needs to be close to or consistent with the structure and amplitude of the movements to be trained, all in order to prevent sports injuries.

3. Training time drawback: each training session may take 1-2 hours, the higher the level, the shorter the training time, but it also takes at least 20-30 minutes.

Training frequency: 3-5 times a week, if you train 1 time a week, it will also be effective, because the training effect can still be cumulative, but it may be half a year before you can see the effect.

Training cycle: Generally, 3-4 weeks is a training cycle, that is, the training plan needs to be updated after a cycle.

Looking at your introduction, your physical fitness is okay, and the effect of muscle building will be better. I've been working out for 3 months, I'm about the same size as you before the gym, 175cm (net height), 70kg before the gym, maybe the physical fitness is not as good as you, the pull-ups have never exceeded 12, but it's relatively standard, don't shake the abdomen, don't borrow strength, and the wide grip pull-ups can't be done halfway. After 3 months, I can only do more than 10 in one breath, but I can do 8 wide grip pull-ups, in fact, the wide grip is very difficult, many of the people who work out with me have been working out longer than me, few can do a good job of wide grip, many can do it need to borrow strength, I basically don't borrow strength.

Everyone has their own fitness plan, different people are different, many fitness plans on the Internet are very detailed, but not necessarily suitable for themselves, many are for bodybuilders, we generally do not need to be like bodybuilders, bodybuilders are too big, not necessarily good-looking, no explosiveness, inflexible response, and once you stop exercising, it will soon turn into fat, and it will turn from strong to fat. What we need for fitness is strength and muscles, not necessarily big, but strong and compact, so that there will be explosiveness, flexible reactions, and beautiful looks.

Let's talk about my fitness program. It is mainly divided into four parts: 1, chest 2, back 3, abdomen 4, legs and hands.

Practice 6 days a week, about 1 and a half hours a day.

The order of practice is:

Week 1: Chest and leg exercises;

Week 2: Practice the back and hands;

Week 3 exercises chest and legs, week 4 back and hands;

5 6 and cycle to train the chest and legs, back and hands, abdomen every day, Sunday rest, so cycle, a part of a week to 3 times, a day of rest in between, we are not bodybuilding, the intensity is not as great as bodybuilding, a day of muscle recovery, just right.

There are many ways to practice various parts, as far as I am concerned, I use barbell bench press and dumbbell supine bird, dumbbell bench press, chest clamp.

I pulled my back with the back of my neck and chest, and rowed in a sitting position.

Use sit-ups for the abdomen. Lie on your back and press your legs, and turn the bar to your waist.

Use squats and calf raises for the legs.

Dumbbells are enough for the arms.

The intensity of the first month should not be too large, each time you have to warm up first, run for about 5 minutes to warm up, and then stretch your arms, exercise equipment from light to heavy, many people start to take advantage of the muscles to practice with the maximum weight, this is not good, one is easy to strain, the other is that the muscles begin to open without excitement. I generally use a slightly smaller weight to connect 2 sets, and then slowly increase it, and then use the weight I think is the largest to do 3 4 sets, and then reduce a little weight and do 3 sets, 8 10 per group, each movement is about 6 sets in total, rest for about 40 seconds between sets, not more than a minute, not less than 30 seconds, the rest time is too long, the muscles have been completely relaxed, too short muscles are very tired, and the next group is not good.

In terms of diet, don't deliberately eat 2 bananas before the gym and 3 eggs after the gym, and don't eat egg yolks.

The important thing about fitness is to stick to it and not make excuses for not being lazy once in a while.

The above is my personal advice, I hope it can be helpful to you.

1. All exercise to gain muscle, is a process affected by many factors, not simply copy other people's exercise methods can be completed, even if you use the correct training method, but other factors are not taken into account, then it is still not effective.

If you don't have an effective workout, you will fall into the trap of exercising, and end up thinking that you can't achieve your goals through exercise.

So to build muscle successfully, you need a holistic exercise plan, diet plan, and living routine.

So think about it holistically, make a fitness plan for you now, exercise in the gym, and hope it can help you.

Gym exercise program.

Exercise program. 1. Warm-up exercise for about 10 minutes, which can make the body sweat slightly.

Choose at will: treadmill, elliptical machine, step machine, bicycle, etc.

2 Power exercises.

Monday, target muscles: chest, movements: plank barbell bench press 4 sets x8, incline dumbbell bench press 4 sets x10, plank dumbbell bird: 4 sets x12, butterfly chest: 4 sets x10, machine bird: 4 sets x8.

Tuesday, target muscles: back, movements: high pulldown 5 sets x 10, bent barbell row 5 sets x 10, one-arm dumbbell row: 4 sets x 10, straight arm pressdown: 3 sets x10, goat push-up: 3 sets x 20.

Wednesday, target muscles: shoulder, movement: 4 sets x 8 barbell neck front presses, 3 sets x 8 single-arm dumbbell side raises, bent birds: 4 sets x8, single-arm dumbbell front raises: 3 sets x8, inclined board bent dumbbells back raise: 5 sets x 12.

Thursday, target muscles: humeral 2 humerus 3, movements: dumbbell alternate curl 4 sets x 8, concentrated curl 4 sets x 8, inclined board curl 3 sets x 10, narrow bench press 4 sets x 8, backhand neck back arm flexion and extension 4 sets x 8, tension device single arm pull down 3 sets x 10.

Friday, target muscles: legs, movements: free squat 4 sets x 10 pieces, 45 degree inverted push 3 sets x 10 pieces, apparatus strand two curl 5 sets x 8 pieces, frog jump 2 sets x 35 pieces, unilateral bell lift calf raise 4 sets x 100 x 2, seated leg curls and extensions 2 sets x 12 pieces.

Saturday (single), target muscles: chest, waist and abdomen, movements: parallel bars arm flexion and extension 3 groups x exhaustion (do it if you can), push-ups 3 groups x exhaustion, inclined dumbbell flying bird 3 groups x 10 pieces, crunch 2 groups x exhaustion, waist turn 2 sets x 40 pieces, flank curl 2 groups x exhaustion, bell body lateral flexion 3 groups x 12 pieces.

Saturday (double), target muscles: back waist and abdomen, movements: pull-ups 3 sets x exhaustion (do what you can), high pulldown 2 sets x 12, seated apparatus horizontal rowing 3 sets x 10, crunches 2 sets x exhaustion, waist turn 2 sets x 40, curl flank 2 sets x exhaustion, bell body lateral flexion 3 sets x 12.

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.

You only said these data, you have not tested your metabolic rate, body fat percentage, exercise level, it is not easy to make a plan, and the diet is more difficult to be detailed and specific, because your metabolic rate is not clear, let alone what kind of diet you are suitable for, the main thing is that if you don't control it well, it may be greater than your metabolic rate in a day, and there is no ** effect, and it may be much smaller than your consumption in a day, resulting in a large loss of muscle.

If you have any questions, you can trust me in the station, the best way is to run and skip rope. 40 minutes a day is fine. The key point is the post-workout diet. As mentioned above.

18. Physical education students. I suggest you go for a run, keep running and running. It's very effective, our team will reduce the number of people just by looking at it, but it depends on whether you are ruthless to yourself.

The goal is not the same as the college entrance examination, brother, do you have any determination yourself?

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.

Inclined board sit-ups 4 sets of noisy Xutong x15-20 times.

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 dumb rise tanbell flying bird 4 sets x 10-12 times.

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.