Fitness plan

Training 5 times a week, 120 minutes each time, including warm-up and stretching and relaxation

Monday

　

Squat (free weight/Smith rack) (6 sets: 12 times, 10 times, 8 times, 8 times, 6 times, 8 times)

Lunges (6 groups: 12 times, 13 times, 14 times, 12 times, 13 times, 14 times)

Seated leg flexion and extension (6 sets: 8 times, 9 times, 10 times, 8 times, 9 times, 10 times)

?Hamstrings

Straight-leg deadlift (4 sets: 12 times, 13 times, 14 times, 15 times)

Seated leg flexion and extension (6 groups: 10 times, 11 times, 12 times, 10 times, 11 times, 12 times

Tuesday

Breasts

Lying barbell press (4 sets: 10 times, 8 times, 8 times, 8 times)

Incline barbell press (4 sets: 10 times, 8 times, 8 times, 6 times)

Supine dumbbell fly (4 sets: 12 times, 10 times, 12 times, 10 times)

Cross chest clamp/instrument chest clamp (4 groups: 15 times, 14 times, 13 times, 12 times)

Calves

Seated calf raise (8 groups: 15 times, 14 times, 13 times, 12 times 15 times, 14 times, 13 times, 12 times)

Standing calf raise (8 sets: 12 times, 11 times, 10 times, 10 times 11 times, 12 times, 11 times, 12 times)

Wednesday

Back, abdomen

Pull-ups (50)/neck pull-downs (4 groups: 12 times, 13 times, 14 times, 15 times)

Barbell row (4 sets: 8 times, 9 times, 10 times, 8 times)

Dumbbell single-arm rowing (4 groups: 12 times, 11 times, 10 times, 12 times)

Pulley pull-down (4 sets: 12 times, 11 times, 10 times, 12 times)

Deadlift (4 sets: 10 times, 8 times, 8 times, 6 times)

Thursday and Sunday rest for 90 seconds between the above training groups

Friday

Shoulders

Neck press (5 sets: 12 times, 10 times, 8 times, 8 times, 6 times)

Dumbbell shoulder press (5 sets: 12 times, 12 times, 10 times, 9 times, 8 times)

Standing lateral raises (5 sets: 15 times, 12 times, 11 times, 10 times, 11 times)

Bent over lateral raise/seated lateral raise (5 sets: 15 times, 14 times, 13 times, 12 times, 12 times)

Calves

Seated calf raise (8 groups: 15 times, 14 times, 13 times, 12 times 15 times, 14 times, 13 times, 12 times)

DumbbellSingle-leg heel raise (8 sets: 12 times, 11 times, 10 times, 10 times 11 times, 12 times, 11 times, 12 times)

Saturday

Triceps, abdominals

Supine arm flexion and extension (4 groups: 12 times, 11 times, 10 times, 12 times)

Seated position with both hands holding bells and arm flexion and extension (4 groups: 10 times, 8 times, 10 times, 8 times)

Seated single-arm neck and back arm flexion and extension (4 groups: 10 times, 9 times, 8 times, 6 times)

Press down on the tensioner (4 groups: 15 times, 15 times, 15 times, 15 times)

Biceps

Standing barbell curl (4 sets: 15 times, 12 times, 10 times, 10 times)

Standing bar curl (4 sets: 12 times, 10 times, 8 times, 6 times)

Alternating dumbbell curls (4 sets: 12 times, 10 times, 10 times, 12 times)

Seated alternating dumbbell curls (4 groups: 10 times, 8 times, 8 times, 6 times)

Diet plan

Muscle network review

Through nearly half a year of exercise observation, this fitness plan has brought significant changes to enthusiasts. His toned body, strong arms, and broad chest enable him to dress stylishly. The main reasons for making such great progress are as follows:

1. Establish good self-confidence.

2. Good eating habits and regular work and rest time.

3. Cultivate your own healthy mentality and make exercising become a habit.

4. Make unremitting efforts and constantly surpass yourself.

5. Complete the planned training content with quality and quantity with the help of professional coaches.