Gym Exchange
Member Question: Prepare for fitness, just finish the card, height 180, weight 95Kg, not fat but heavy, the main weight concentrated in the thighs and stomach, hope that experienced people help give a schedule, weight loss with fitness.
How do you look at the following scheme?
Club's plan 1: Cardio-pulmonary function training program: (The improvement of cardiopulmonary function is very beneficial to gaining muscles)
2-3 times a week, 30-60 minutes each time Heart rate is controlled at (220-your age) x80% or so 2: Strength training program reference A. Jog warm-up for 10 minutes B. Stretch the target muscle (with static stretching)
The first day of the leg abdominal training: leg training is conducive to the whole body muscle long sitting legs lift 4 groups x10-12 times Smith deep squat 4 groups x10-12 times the leg curl 4 groups x10-12 sit-ups 4 groups x15- 20 oblique board sit-ups 4 groups x15-20 sit-ups 4 sit-ups x15-20 times (exercise abdominal oblique action)
Hanging raise legs 4 groups x15-20 times
Third day chest and shoulder training:
Flat barbell push 4 sets of x10-12 supine dumbbells elected 4 sets x10-12 times oblique dumbbell push 4 sets of x10-12 times oblique dumbbell birds 4 sets x10-12 times
Sitting Dumbbell Flying Bird 4 Group x10-12 Sitting Dumbbell Presses 4 Group x10-12 Standing Standing Dumbbells Flying Bird 4 Group x10-12 Standing Standing Dumbbell Side Raising 4 Groups x10-12 Times
The fifth day of the back training Roman chair thruster: 4 groups of x10-12 times T-bar rowing 4 groups x10-12 times wide grip pull-ups 4 groups x10-12 times bent leg deadlift 4 groups x10-10 times before the neck pull down 4 Group x10-12 times
Day 7 Two- and Three-Head Training Dumbbells Alternately Curved 4 Groups x10-12 Single-Arm Dumbbell Neck Extensors 4 Groups x 10-12 EZ Barbells Curved 4 Groups x 10-12 Times Rope Reduction 4 Groups x10 -12 times