This fitness plan is suitable for intermediate and above fitness enthusiasts.
when
room
Training
Part
Action name
Number of groups (groups)
Intermittent
Time
Reps per group (number)
star
period
one
Chest
Incline bench press
3 (Group)
80”
8-10 (pieces)
Upward Flyer
2 (Group)
80”
8-10 (pieces)
Legs
Bend your knees and squat
3 (Group)
70"
8-10 (pieces)
Standing calf raise
2 (Group)
70"
8-10 (pieces)
Waist and abdomen
Sit on your back and stand up
3 (Group)
70"
8-10 (pieces)
Hanging bent knee and leg raise
2 (Group)
90”
8-10 (pieces)
Lie on your back and get up from both ends
3 (Group)
90”
8-10 (pieces)
Arm
Barbell curl;
3 (Group)
90”
8-10 (pieces)
Dumbbell exercises
3 (Group)
70"
8-10 (pieces)
star
period
三
Shoulders
Behind the neck press
3 (Group)
70"
8-10 (pieces)
Lateral raise
2 (Group)
70"
8-10 (pieces)
Bending and raising to the side
3 (Group)
70"
8-10 (pieces)
Back
Pull-ups
3 (Group)
90”
8-10 (pieces)
Barbell Row
3 (Group)
80”
8-10 (pieces)
Abdomen
Sit on your back and stand up
3 (Group)
80”
8-10 (pieces)
Hanging bent knee and leg raise
3 (Group)
70"
8-10 (pieces)
Lie on your back and get up from both ends
2 (Group)
70"
8-10 (pieces)
Neck
Neck lateral flexion
5 (Group)
70"
8-10 (pieces)
when
room
Training
Part
Action name
Number of groups
(group)
Intermittent
Time
Reps per set
(one)
star
period
five
Chest
Bench press
3 (Group)
90”
8-10 (pieces)
Upward Flyer
3 (Group)
90”
8-10 (pieces)
Arm
Neck arm flexion and extension
4 (Group)
70"
8-10 (pieces)
Shoulders
Behind the neck press
3 (Group)
70"
8-10 (pieces)
Lateral raise
2 (Group)
70"
8-10 (pieces)
Bending and raising to the side
2 (Group)
70"
8-10 (pieces)
Legs
Bend your knees and squat
3 (Group)
90”
8-10 (pieces)
Standing calf raise
3 (Group)
90”
8-10 (pieces)
star
period
Day
Back
Pull-ups
2 (Group)
90”
8-10 (pieces)
Barbell Row
3 (Group)
70"
8-10 (pieces)
Standing weight-bearing rotation
3 (Group)
80”
8-10 (pieces)
Waist and abdomen
Sit on your back and stand up
3 (Group)
80”
8-10 (pieces)
Lie on your back and get up from both ends
3 (Group)
90”
8-10 (pieces)
Neck
Hanging bent knee and leg raise
5 (Group)
90”
8-10 (pieces)