Gym Fitness Program

With the faster and faster development of modernization, people's living standards are constantly improving, and people's requirements for their own image are also constantly improving. Fitness in the gym is one of them, but doing things requires a detailed plan, which is the best. The gym fitness plan is also a good example. The best one is the one that suits you.

In fact, this kind of gym's fitness plan is quite common in society. Below is some information about this kind of gym's fitness plan. At the same time, we also hope that everyone can start from their own reality.

Monday, target muscles: chest, movements: flat dumbbell fly 6 sets x 10, flat dumbbell bench press 5 sets x 12, push-ups: 6 sets x exhaustion

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

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

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

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

Saturday (double), target muscles: back, waist and abdomen, movements: pull-ups 2 sets x exhaustion, one-arm dumbbell rowing 3 sets x 10, bent-over dumbbell rowing 3 sets x 10, straight-leg deadlift 3 sets x 12, curl-ups 2 sets x exhaustion, waist rotation 2 sets x 40, side abdominal curling 2 sets x exhaustion, side bends 3 sets x 12

On Sunday, rest or run: jog for 20 minutes, run fast for 5 minutes, jog for 15 minutes, run fast for 5 minutes, and jog for 15 minutes.

Through the above understanding and introduction, I believe everyone has a certain understanding of this kind of gym's fitness plan. At the same time, I also hope that everyone can get some help from the above knowledge. At the same time, I also hope that everyone can do more exercises suitable for themselves in daily life, eat more green and healthy vegetables, and develop a good habit of going to bed early and getting up early.