This fitness plan is suitable for those who are overweight and like ball sports to lose fat and gain muscle. They exercise four days a week, rest on Friday, and play ball sports on Saturday and Sunday.
Day 1: Focus on chest training
Push-ups, wide brace 4*8, narrow brace 4*8
Weight-bearing squat 3*12
Dumbbell flyes, 4*8-10 each for lying flat and incline
Dumbbell bench press, supine and incline 4*8-10 each
30-40 minutes of aerobic exercise (skipping, running or aerobics)
About 200-240 sit-ups (7-8 groups, 25-30 per group)
The second day: mainly shoulder training
Seated press 4*8-10
Lateral raise 4*8-10
Bend over and raise sideways 4*8-10
Front raise 4*8-10
30-40 minutes of aerobic exercise (skipping, running or aerobics)
About 200-240 sit-ups (7-8 groups, 25-30 per group)
The third day: Back training mainly
Weight-bearing squat: 3*12
Barbell upright pull-up: 4*8-10
Rowing with both hands: 4*10
One-handed rowing: 4*10
Dumbbell deadlift: 3*10
Dumbbell shrug: 3*10
30-40 minutes of aerobic exercise (skipping, running or aerobics)
About 200-240 sit-ups (7-8 groups, 25-30 per group)
Day 4: Focus on arm training
Push-ups, wide support 4*8, narrow support 4*8
Standing dumbbell curl 4*8-10
Seated single-arm dumbbell curl 4*8-10
Supine reverse flexion and extension 4*8
Lying arm flexion and extension 3*8
30-40 minutes of aerobic exercise (skipping, running or aerobics)
About 200-240 sit-ups (7-8 groups, 25-30 per group)