If a person exercises regularly, it will be very beneficial to the body, and each fitness movement has different uses, so you should pay more attention when choosing movements. Of course, some people will make some plans when they exercise, and doing so will have good results. So, what about a one-week fat loss plan? Let’s take a look.
Monday: Chest + Shoulders
Mechanical chest clamp: 3 groups * 12 times, pause for 1 second when the top contracts, and rest for 120 seconds between each group.
Dumbbell bench press: 4 sets of pyramid training sets, 15 times, 12 times, 10 times and 8 times, each set resting for 120 seconds.
Incline barbell bench press: 3 groups * 8 times, rest 120 seconds between each group.
Parallel bar arm flexion and extension (the elbows need to be slightly backward when rising during chest training): 2 groups, each group to failure, 120 seconds of rest between each group.
Standing dumbbell lateral raise: 4 sets*15 times, rest 120 seconds between each set.
Reverse mechanical fly (can be replaced by other movements): 4 groups * 15 times, rest 90 seconds between each group.
Seated upward dumbbell press: 3 sets*12 times, rest 90 seconds between each set.
Tuesday: Rest
Wednesday: Back + Oblique
Dumbbell (single-arm) rowing: Do 4 sets of 10 times for each arm, resting for 2 minutes between sets.
Overhand grip (palms down) seated low pulley rowing: 3 groups * 12 times, rest for 2 minutes between groups.
Wide-grip seated pull-down: 4 sets * 10 times, rest 2 minutes between sets.
Dumbbell shrug: 4 groups * 10 times, hold for 2 seconds when lifting to the top of each group, and rest for 2 minutes between groups.
Prone push-ups: 3 groups, each group to failure, rest for 2 minutes between each group.
Thursday: Rest
Friday: Arms
Press down the biceps (can be replaced by other movements): 4 sets of pyramid sets, 15 times, 12 times, 10 times and 8 times respectively, resting for 60 seconds between sets.
Vertical parallel bar arm flexion and extension (keep the forearm perpendicular to the bar during arm training): 3 groups, each group to failure, rest for 60 seconds between groups.
EZ-barbell straight arm supine arm extension: 4 groups * 12 times, rest for 60 seconds between groups.
Incline dumbbell curl: 4 sets of pyramid training sets, 15 times, 12 times, 10 times and 8 times, with 60 seconds of rest between sets.
Preacher Bench Curl: 4 groups * 6 times, hold the contraction for 2 seconds when reaching the peak of the movement, and 60 seconds between groups.
EZ-barbell curl with reverse grip (palms down): 3 sets*15 times.
Saturday: Legs
Standing calf raise: 4 sets * 20 times, rest 60 seconds between sets.
Seated calf raise: 4 sets*15 times, rest 60 seconds between sets.
Prone leg curls: 4 sets of pyramid training sets, 15 times, 12 times, 10 times and 8 times, with 90 seconds of rest between sets.
Barbell Squat: 4 sets of pyramid training sets, namely 15, 12, 10 and 8 times, with 150 seconds of rest between sets.
Smith machine lunge squat (can be replaced with a barbell): 3 groups * 12 times, rest 60 seconds between each group.
Dumbbell straight-leg deadlift: 4 sets * 10 times, rest 90 seconds between sets.
Saturday: Rest
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