To place men, whether for their own body weight and sorrow it? Let us in the gym now! Here I will introduce men's gym weight loss plan now!
Generally, we exercise site is mainly a few large muscle groups: chest, back, legs, shoulders, abdomen, arms, here I will give a detailed training program, and may involve some fitness terms, do not know if you know anything , do not understand the words themselves and then look up.
From your first day of practice since the beginning of the cycle in the following order:
First day: practicing chest
Training sequence: 1. Supine elected (heavy weight, four groups of 8-12 times, if you do its utmost to be able to do less than eight times the number of instructions the weight is too heavy, too light weight greater than 12 instructions, need to be adjusted , I will not go into details later) -> 2. single week: on the Decline (heavy weight, four groups); Fortnight: dips (can aggravate the four groups) -> 3. single week: Flat lying birds (four groups); Fortnight: chest clip (four groups)
The next day: Practicing back
Training Program: 1. Single week: posterior chin-up (can aggravate the four groups); Fortnight: anterior chin-up (can aggravate the four groups) -> 2. Single week: standing boating (heavy weight four groups); Fortnight: deadlift (heavy weight, four groups) -> 3. single week: chest Thira (four groups); Fortnight: shrug (four groups)
Day: Practicing leg
Training Program: 1. Squat (body weight can be more than doubled over the four groups) -> 2. Prone Leg lift (less than 1/2 weight, four groups) -> 3. Tiptoes stand (four groups)
Day Four: Training triceps
Training Program: 1. Narrow bench press (heavy weight, four groups) -> 2. Single week: standing elbow pressure (four groups); Fortnight: supine arm flexion and extension (four groups) -> 3. Overlooking Li arm flexion and extension (four groups)
Day Five: biceps training
Training Program: 1. Standing arms lift (heavy weight, four groups) -> 2. Single week: Positive grip single arms held (four groups); Fortnight: anti-grip single arms held (four groups) - -> 3. single week: Volume rods (four groups); Fortnight: Priest chair lift dual arms (four groups)
Day: Practicing shoulder
Training Program: 1. Anterior elected (four groups) -> 2. Posterior elected (four groups) -> 3. Standing birds (four groups) -> 4. Overlooking Li birds (four groups)
Seventh day: Fat Reduction
Training Program: 1. Sit-ups (six groups) -> 2. Supine leg raise (six groups) -> 3. Jogging (medium speed reducer is not allowed, 30 minutes)
According to the above training program, considered a reincarnation every seven days, seven days rest for two days each training course, you can take a day four days, but the training sequence can not be disrupted, training 60-90 minutes a day, starting weight and intensity can be smaller But every day, every stage must be a breakthrough.
If you want to lose weight fast and healthy, may wish to click here, it is an obvious weight loss drugs, safe and reliable, the gospel is one of many dieters.
Generally, we exercise site is mainly a few large muscle groups: chest, back, legs, shoulders, abdomen, arms, here I will give a detailed training program, and may involve some fitness terms, do not know if you know anything , do not understand the words themselves and then look up.
From your first day of practice since the beginning of the cycle in the following order:
First day: practicing chest
Training sequence: 1. Supine elected (heavy weight, four groups of 8-12 times, if you do its utmost to be able to do less than eight times the number of instructions the weight is too heavy, too light weight greater than 12 instructions, need to be adjusted , I will not go into details later) -> 2. single week: on the Decline (heavy weight, four groups); Fortnight: dips (can aggravate the four groups) -> 3. single week: Flat lying birds (four groups); Fortnight: chest clip (four groups)
The next day: Practicing back
Training Program: 1. Single week: posterior chin-up (can aggravate the four groups); Fortnight: anterior chin-up (can aggravate the four groups) -> 2. Single week: standing boating (heavy weight four groups); Fortnight: deadlift (heavy weight, four groups) -> 3. single week: chest Thira (four groups); Fortnight: shrug (four groups)
Day: Practicing leg
Training Program: 1. Squat (body weight can be more than doubled over the four groups) -> 2. Prone Leg lift (less than 1/2 weight, four groups) -> 3. Tiptoes stand (four groups)
Day Four: Training triceps
Training Program: 1. Narrow bench press (heavy weight, four groups) -> 2. Single week: standing elbow pressure (four groups); Fortnight: supine arm flexion and extension (four groups) -> 3. Overlooking Li arm flexion and extension (four groups)
Day Five: biceps training
Training Program: 1. Standing arms lift (heavy weight, four groups) -> 2. Single week: Positive grip single arms held (four groups); Fortnight: anti-grip single arms held (four groups) - -> 3. single week: Volume rods (four groups); Fortnight: Priest chair lift dual arms (four groups)
Day: Practicing shoulder
Training Program: 1. Anterior elected (four groups) -> 2. Posterior elected (four groups) -> 3. Standing birds (four groups) -> 4. Overlooking Li birds (four groups)
Seventh day: Fat Reduction
Training Program: 1. Sit-ups (six groups) -> 2. Supine leg raise (six groups) -> 3. Jogging (medium speed reducer is not allowed, 30 minutes)
According to the above training program, considered a reincarnation every seven days, seven days rest for two days each training course, you can take a day four days, but the training sequence can not be disrupted, training 60-90 minutes a day, starting weight and intensity can be smaller But every day, every stage must be a breakthrough.
If you want to lose weight fast and healthy, may wish to click here, it is an obvious weight loss drugs, safe and reliable, the gospel is one of many dieters.
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