What's your one-month fitness plan?

Fitness is now receiving more and more attention from everyone, and having a healthy body is something that everyone cares about. To be fair, a healthy body is the most important thing in our life. Without a healthy body, we have nothing. No matter how busy we are, we should take time to exercise. So what is the fitness plan for a month in the gym? Let me give you a detailed introduction below.

First Month

Week 1 and 2:

Monday, training parts: middle chest muscles, triceps.

Barbell flat bench press 2×20RM

Dumbbell Fly 2×20

Chest press 2×20

Butterfly chest press 2×20

Heavy hammer press 2×20

Dumbbell Dips 2 x 20

Wednesday, training parts: latissimus dorsi, biceps

Seated pulldown with heavy hammer 2×20

Seated Row 2×20

Standing dumbbell bent-over row 2×20

Standing barbell curl 2×20

Seated dumbbell curl 2 x 20

Friday, training parts: deltoid muscles, abdominal muscles.

Barbell Seated Press 2 x 20

Dumbbell Front Raise 2 x 20

Dumbbell Lateral Raise 2 x 20

Dumbbell Bent-Over Lateral Raise 2 x 20

Sit-ups 1×25

Goat Extension 1×25

Saturday, training area: legs.

Squat 2×20

Leg Press 2 x 20

Seated Leg Extension 2×20

Prone Leg Curl 2 x 20

Calf Raise 2 x 20

All the above movements are for "RM" weights, and the number of sets can be changed between 1 and 2 sets, depending on your actual situation. Suitable for the first two weeks of training. Generally, there will be no soreness after two weeks of training like when you first started training, but there will be soreness after each training session, and the time will be within two days after each training session.

Start training 3 to 4 weeks later with 2 to 3 sets, 12 to 16RM per set.

In the second month, the training intensity increased to 3 to 4 sets, 8 to 12RM per set.

Starting from the third month, add some individual movements and adjust the intensity appropriately. 8-12RM and 6-10RM should be adjusted relatively. Pyramid training can be used when necessary.

If you want to strengthen your exercise, if it is only for one month, the editor has given some suggestions above, and I hope everyone can grasp them well. However, I hope everyone can still persist in exercising as usual. Don’t give up halfway when doing anything. Short-term exercise is likely to cause rebound, and this is not a scientific method.