How to plan a fitness equipment program

Every time I exercise, I like to use external objects to help myself complete my daily exercise. Sometimes, even when I walk, I like to push a bicycle. I feel that this is more interesting and easier to complete the tasks I set for myself. Many people use some sports equipment when exercising, which will make the exercise more effective. Next, I will talk to you about how to formulate a fitness plan using equipment.

Monday, target muscles: chest, exercises: flat dumbbell fly 6 sets of 10, flat dumbbell bench press 5 sets of 12, push-ups: 6 sets to failure;

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

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

Thursday, target muscles: biceps and triceps, movements: dumbbell alternating curls 3 sets of 8, concentration curls 3 sets of 8, chest single-arm curls 3 sets of 12, close-grip bench presses 3 sets of 8, single-arm flexion and extension behind the neck 3 sets of 8, behind-the-back flexion and extension 2 sets of 12;

Friday, target muscles: legs, movements: 3 sets of 10 squats, 4 sets of 10 kneeling with straight waist, 2 sets of 30 frog jumps, 3 sets of 120 high leg raises, 3 sets of 30 supine hip raises. Saturday (single), target muscles: chest, waist and abdomen, movements: 2 sets of exhaustion of parallel bar arm extensions, 3 sets of exhaustion of push-ups, 3 sets of 10 flat dumbbell flyes, 3 sets of 12 flat dumbbell bench presses, 2 sets of exhaustion of abdominal curls, 2 sets of 40 waist rotations, 2 sets of exhaustion of side abdominal curls, 3 sets of 12 side bends with bell lifts;

Saturday (double), target muscles: back, waist and abdomen, movements: 2 sets of pull-ups to exhaustion, 3 sets of 10 reps of one-arm dumbbell rowing, 3 sets of 10 reps of bent-over dumbbell rowing, 3 sets of 12 reps of straight-leg deadlifts, 2 sets of abdominal curls to exhaustion, 2 sets of 40 reps of waist rotations, 2 sets of side abdominal curls to exhaustion, 3 sets of 12 reps of side bends with bells;

Sunday, rest or go for a run. Jog for 20 minutes, jog for 5 minutes, jog for 15 minutes, jog for 5 minutes, jog for 15 minutes.

You can do as the editor introduced above, that is, make a one-week plan and do different exercises every day, so the effect will be better. In addition, everyone should choose some equipment that is suitable for their own exercise. For example, some people have bad waists and should not do exercises that will stimulate the waist muscles. It must be decided according to your personal situation.