In the process of fitness, there are various methods. Of course, these methods have certain effects. Some people will make some fitness plans when they exercise. I believe some people still know about the men’s gym fitness plan. fitness plan. So, what does a weekly men’s gym fitness plan look like? Let’s find out together below.
Monday
Target: chest muscles
Method: 6 sets of flat dumbbell flyes, 10 reps each; 5 sets of flat dumbbell bench press, 12 reps each; 6 sets of push-ups, each set according to your ability.
Tuesday
Target: Back muscles
Method: 7 sets of single-arm dumbbell rows, 12 reps each; 5 sets of bent-over dumbbell rows, 12 reps each; 6 straight-leg deadlifts, 12 reps each.
Wednesday
Target: Shoulder muscles
Method: 5 sets of dumbbell presses, 10 reps each; 5 sets of bent-over flyes, 10 reps each; 5 sets of single-arm dumbbell front raises, 12 reps each; 5 sets of upright rowing, 12 reps each.
Thursday
Target: biceps, triceps
Method: 3 groups of alternating dumbbell curls, 8 reps in each group; 3 groups of concentrated curls, 8 reps in each group; 3 groups of single-arm curls in front of the chest, 12 reps in each group, 3 groups of narrow-grip bench press, 8 reps in each group ; 3 groups of single-arm arm flexion and extension behind the neck, 8 reps in each group; 2 groups of flexion and extension of the arm behind the back, 12 reps in each group.
Friday
Target: Leg muscles
Method: 3 groups of scissor squats, 10 reps in each group; 4 groups of straight-back kneeling, 10 reps in each group; 2 groups of frog jumps, 30 reps in each group; 3 groups of leg raises, 120 reps in each group; 3 groups of supine hip lifts Groups, 30 per group.
Saturday
Target: Back muscles, waist and abdominal muscles
Method: 2 sets of parallel bar arm flexion and extension, each set is done according to the strength; 3 sets of push-ups, each set is done according to the strength; 3 sets of flat dumbbell flyes, 10 reps each; 3 sets of flat dumbbell bench press, 12 reps each; 2 sets of abdominal crunches, Each group is performed according to the strength; 2 groups of waist twists, 40 reps each; 2 groups of side abdominal curls, each group is performed according to the strength; 3 groups of side flexion of the bell-lifting body, 12 reps each.
Sunday
Method: Rest or run. Jog for 20 minutes, jog for 5 minutes, jog for 15 minutes, jog for 5 minutes, and jog for 15 minutes.
Editor’s recommendation:
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