What is the gym fitness plan like?

Nowadays, some people pay great attention to the symmetry and beauty of their bodies, but always sitting in the office may cause fat to accumulate on the body. At this time, they often go to the gym for fitness. Fitness in the gym is generally carried out in an organized and planned manner, so that fitness activities can be carried out step by step and scientifically. The following is a one-week fitness plan for the gym that I share with you:

1. Monday, target muscles: chest, exercises: flat dumbbell fly 6 sets x 10, flat dumbbell bench press 5 sets x 12, push-ups: 6 sets x exhaustion

2. Tuesday, target muscles: back, movements: single-arm dumbbell rowing 7 sets x 12, bent-over dumbbell rowing 5 sets x 12, straight-leg deadlift: 6 sets x 12

3. Wednesday, target muscles: shoulders, movements: dumbbell press 5 sets x 10, bent-over fly 5 sets x 10, single-arm dumbbell front raise: 5 sets x 12, upright rowing: 5 sets x 12

4. Thursday, target muscles: biceps

Triceps, Action: Dumbbell Alternating Curls 3 sets x 8, Concentrated Curls 3 sets x 8, Chest Single-arm Curls 3 sets x 12, Close-grip Bench Press 3 sets x 8, Single-arm Behind-the-Neck Extensions 3 sets x 8, Behind-the-back Extensions 2 sets x 12

5. Friday, target muscles: legs, movements: 3 sets of 10 squats, 4 sets of 10 kneeling with straight back, 2 sets of 30 frog jumps, 3 sets of 120 high leg raises, 3 sets of 30 supine hip raises

6. Saturday, target muscles: back

Waist and abdomen, movements: pull-ups 2 sets x exhaustion, one-arm dumbbell rowing 3 sets x 10, bent-over dumbbell rowing 3 sets x 10, straight-leg deadlift 3 sets x 12, curl-ups 2 sets x exhaustion, waist rotation 2 sets x 40, side abdominal curling 2 sets x exhaustion, side bends 3 sets x 12

7. On Sunday, rest or run: jog for 20 minutes, run for 5 minutes, jog for 15 minutes, run for 5 minutes, jog for 15 minutes.

These exercises are carried out on the principle of gradual progression to avoid injuries such as muscle strain caused by excessive exercise. It should be noted that if you want to make your body stronger and your figure more symmetrical and graceful, you must persist in exercising and persevere in order to realize your dream as soon as possible.