Study Tips:
This fitness plan is translated from the BODYGUILDING website and is guided by coach Chris. The teaching process lasts for 12 weeks, with a total of 84 days of fitness exercise plan.
The plan is aimed at people who lose weight and gain muscle and are suitable for exercising in the gym. If you are exercising at home, you can use http://www.jirou.com/baodian.html the relevant part movements instead.
This set of plans will guide you step by step to strengthen yourself. I believe that through this study, you will be able to arrange your own fitness plan freely in the future.
The next day’s plan: Chest and Triceps
Tips for this plan:
1. Try to use wrist straps and booster straps to prevent injuries;
2. If you have been injured in this action area before, please be careful during the action. If you feel any discomfort, you should stop immediately;
3. There will no longer be a warm-up group in the subsequent training, but just start the first group with a small weight;
4. Aerobic exercise should be moderate and do not run fast. If you run, run at a speed that allows you to have a normal conversation with others!
5. Change the way you do aerobics. Don’t let aerobics feel boring. For example, you can use the elliptical machine or brisk walking. Of course, your legs will be sore on the first day, but you should be enjoying it now!
6. The gym is not a chat room. Your rest between sets should be limited to 2-3 minutes. Don’t spend it chatting. You can stretch your muscles during this time!
Plan for the next day: (chest and triceps)
Aerobic exercise
20 minutes
Plate dumbbell bench press
3 warm-up sets, 6-10 times
3 sets to failure, 6-10 times
Ascending flying bird
2 sets to failure, 8-15 times
Straight arm pull-up
Rope Pressdown
3 sets to failure, 10-12 times
Supine rope triceps extension
3 sets to failure, 10-12 times
Dumbbell neck and back arm flexion and extension
3 sets to failure, 10-12 reps
Aerobic exercise
20 minutes
Nutritional supplements:
Pre-workout nutrition
One cup of green tea, 5 grams of creatine.
2 scoops of whey protein powder