How to make a weekly fitness plan?

When it comes to fitness, many people find it difficult to stick to it due to their own conditions and time constraints, especially exercise and fitness, which require a fixed time to do. However, in modern life, many people are busy with work and study and have no time to exercise. So what should we do? This requires a detailed fitness plan. Below is some information about one-week fitness plans that the editor has collected. Let’s take a look.

Monday plan. Chest exercise

1. Flat barbell bench press: 10 times x 3 sets

2. Decline Barbell Bench Press: 10 times x 3 sets

3. Incline dumbbell press (30 degree angle): 10 times x 3 sets

1. Flat dumbbell fly: 10 times × 3 sets

2. Chest press: 10 times x 3 sets

Tuesday Plans. Back

1. Pull-ups: 10 times x 3 sets (upper back)

2. Barbell rowing: 10 times x 3 sets (lower back)

3. Seated rowing: 10 times x 3 sets (lower back)

1. Narrow grip pull-down: 10 times x 3 sets (upper back)

Wednesday Plan. Shoulders

1. Seated barbell press: 10 times x 3 sets (whole shoulder)

2. Seated dumbbell press: 10 times x 3 sets (whole shoulder)

3. Upright barbell pull-up (narrow grip): 10 times × 3 sets (anterior and middle deltoid muscles)

1. Dumbbell lateral raise: 10 times × 3 sets (anterior and middle deltoid muscles)

2. Reverse Seated Chest Press: 10 times x 3 sets (posterior deltoid muscle)

Shoulder 3. Dumbbell prone fly: 10 times × 3 sets (posterior deltoid muscle)

Thursday Plan. Triceps

1. Narrow Grip Bench Press: 10 times x 4 sets

2. Supine arm curl: 10 times × 3 sets (triceps)

3. Machine push-down: 10 times × 3 sets (triceps)

1. Standing dumbbell lift: 10 times x 3 sets (triceps)

Friday Plan. Triceps

1. Barbell curl: 10 times x 3 sets (biceps)

2. Dumbbell curl: 10 times x 3 sets

3. Plate curl: 10 times x 3 sets (biceps)

The above are some fitness plans. Friends who want to exercise may wish to try them. Fitness is a gradual process. You can't rush it, and you can't give it a try and rest for two days. Fitness is good for our body. It can make us stronger, less prone to illness, and have a perfect figure. Friends who want to exercise must stick to it to achieve results.