If a person exercises regularly, it can bring many benefits, such as fat loss, body shaping, etc. Many people don't know what fitness moves to do when they are exercising. Of course, some people will make some plans when they are exercising, which is good. So, what is the at-home fat loss plan for men? Let’s take a look.
Monday: Chest training
1. Bench press (heavy weight, 4 groups, 8 to 12 times each)
2. Incline press (heavy weight, 4 sets)
3. Lying bird (4 groups)
Tuesday: Back training
1. Pull-ups behind the neck (can be increased, 4 groups)
2. Standing rowing (heavy weight, 4 groups)
3. Chest lift (4 groups)
Wednesday: Leg training
1. Squats (can be more than twice your body weight, 4 groups)
2. Prone leg curls (not less than 1/2 body weight, 4 groups)
3. Standing on tiptoe (4 groups)
Thursday: Triceps training
1. Narrow bench press (heavy weight, 4 groups)
2. Standing elbow press (4 groups)
3. Standing arm extensions (4 groups)
Friday: Biceps training
1. Standing arm curls (heavy weight, 4 sets)
2. Overhand one-arm curl (4 groups)
Saturday: Shoulder training
1. Front Neck Press (4 groups)
2.Behind the neck press (4 sets)
3. Standing Fly (4 groups)
4. Standing bird (4 groups).
Friday: Fat loss
1. Sit-ups (6 groups)
2. Supine leg raise (6 groups)
3. Jogging (medium speed, no slowing allowed, 30 minutes)
Editor’s recommendation:
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