How to do the equipment bodybuilding training plan

Nowadays, with the emergence of gyms of all sizes, fitness has become a hot topic and a common goal for everyone. Many women begin to admire muscular men, and think that strong men are the male gods in their minds. Only such men can give them a sense of security. Therefore, most men begin to buy certain equipment or go to the gym for daily fitness. So how should the equipment bodybuilding training plan be implemented?

1. Analysis of your own physical condition:

He is 183 cm tall, weighs 76 kg, and has weak limbs. When in good condition, the maximum weight of the bench press is about 50 kg, the maximum weight of the deadlift is 120 kg, and the maximum weight of the squat is 60 kg for 10 reps.

2. Training objectives and tasks:

The basic purpose of training is to strengthen the body. Having a better physique can help you study, work and entertain better. Shaping a better figure and body shape is also everyone's wish. The following are the criteria for testing training results:

Within half a year, the bench press increased to 75 kg, the deadlift increased to 135 kg, and the squat was 75 kg for 10 reps. Within one year, the bench press increased to 90 kg, the deadlift increased to 150 kg, and the squat was 90 kg for 10 reps.

3. Weekly plan:

Warm up before training every day:

Jog 800 meters around the playground and jump rope 300 times on the spot.

on Monday:

Upper body strength training

Weighted back flexion and extension: 3 sets of descending sets, 6 to 10 times per set, with the weight decreasing by 10 to 20% each time;

Front press: 3 sets, 6 reps each;

Triceps lever pulldown: 3 sets, 6 reps per set; Incline bench press: 3 sets, 6-8 reps per set; Decline bench press: 3 sets, 5-7 reps per set;

Dumbbell bench press: 3 sets, 6 to 8 times each set.

After completing the above movements, complete 25 push-ups, then cool down the body by stretching, hold two dumbbells, and then complete the one-arm dumbbell fly movement, and when the dumbbell reaches the lowest point, hold for 20 to 30 seconds.

Wednesday:

Waist and abdomen strength training

Push-up twists: 3 sets of 10 reps. Leg raises and abdominal tightening: 3 sets, 6 to 8 times each set. Seated tuck: 3 sets, 8 reps each.

Sit-ups: 3 sets of 10 reps.

Side bend exercise: 3 sets, 10 times each set.

Also cool down your body by stretching, hold two dumbbells, and then complete the one-arm dumbbell fly movement, and hold it for 20 to 30 seconds when the dumbbell reaches the lowest point.

Friday:

Lower limb strength training

Weighted high-leg running: 6 sets, 20 meters each set. Half squat jumps with dumbbells: 5 sets of 10 reps. Weighted calf raises: 3 sets of 8 reps.

Squats: 3 sets of 10 reps.

Running and jumping platform level: 3 sets, 15 times each set.

After completing the above movements, jog for 400 meters and let your body relax slowly. Do not stop exercising immediately and let your leg muscles relax slowly.

Sunday:

Gym training

Bench press: initial weight 30 kg, 5 sets, 10 times each set. Add 5 kg every two weeks. Deadlift: initial weight 50 kg, 5 sets, 15 times each set. Add 5 kg every two weeks. Squat: initial weight 45 kg, 5 sets, 10 times each set. Add 5 kg every two weeks.

4. Precautions during training:

1. Pay attention to training safety and avoid injury. During normal practice, you should try your best to complete the prescribed number of sets. If your physical condition is not good, you can reduce the amount of training appropriately and don't force yourself too much. When practicing in the gym on weekends, you must take protective measures, have someone to protect you when bench pressing, and wear a belt and gloves when deadlifting.

2. The training method must be correct and must be performed strictly in accordance with the regulations of each action to ensure that the training goals are achieved. Do not cut corners in training.

3. Do warm-up exercises before training and relax your muscles after training.

After reading the above introduction on how to carry out the machine bodybuilding training plan, I think everyone should have some understanding. We can use this form to develop a complete training plan for ourselves according to our own needs, and strictly require ourselves to follow this plan. Give yourself an ultimate goal and work hard to achieve it.