How to formulate a bodybuilding and fitness plan?

Now more and more people are joining the ranks of fitness, but most people have time to go to the gym but do not have a systematic fitness plan. This may make your body not as good as expected. Therefore, customizing a reasonable fitness plan can make fitness achieve twice the result with half the effort. The following introduces a fitness plan for beginners in the gym. In addition, you should pay attention to warm-up before each exercise, and exercise the joints of various parts to avoid injuries.

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. Eat 1 to 2 eggs, a 50-100 kg piece of bread, and drink 100-200 ml of milk or water 30 to 60 minutes after training. Actions that cannot be completed independently can be completed with the help of companions.

You can do a small amount of exercise at the beginning, and after three to four weeks you can increase the amount of exercise appropriately. This is also a more scientific way of exercise. Shoes are very important tools when exercising, so pay attention to wearing comfortable ones, which can also help you achieve the desired fitness effect!