What are some personal fitness plans?

Fitness is a sport that many men prefer. Fitness can not only exercise people's bodies, but also help shape people's figures. However, those who want to get the results they want through part-time work need to persist, and not go to the gym according to their mood. If you go to the gym when you are in a good mood and give up the idea of ​​fitness when you are in a bad mood, you will never achieve the results you want. People who like fitness generally have their own fitness plans. Today, the editor will introduce a set of personal fitness plans to everyone. Those who need it can take a look.

Monday: Chest, Triceps, Abs

Chest: Barbell bench press, dumbbell fly, push-ups, dumbbell bench press, chest press with puller

Triceps: dumbbell bent-over flexion, dumbbell behind-the-neck flexion, puller push-up, narrow grip parallel bar flexion, narrow-grip push-ups

Abdomen: sit-ups, supine leg raises, Roman chair leg raises, aerial bicycle, supine bent knee raises, supine straight leg raises, abdominal crunches

Wednesday Back, Biceps, Abs

Back: Seated pull-down, pull-ups, T-bar bent-over rowing, single-arm dumbbell rowing, standing straight-arm pull-down, prone double raise

Biceps: Upright barbell curl Incline barbell dumbbell curl Dumbbell concentration curl Dumbbell hammer curl Dumbbell alternating curl Reverse grip pull-up

Abdomen: sit-ups, supine leg raises, Roman chair leg raises, aerial bicycle, supine bent knee raises, supine straight leg raises, abdominal crunches

Friday Legs, Shoulders, Abs

Legs: Seated leg extension, prone leg curl, barbell squat, single-leg front squat, lunge, standing calf raise

Shoulder (deltoid):

Anterior deltoids: Barbell upright row, Barbell front press, Arnold press, Straight arm front raise (barbell or dumbbell)

Middle deltoid: dumbbell lateral raise, seated dumbbell lateral raise, dumbbell shoulder press, rotating seated dumbbell press

Rear deltoids: Prone lateral raise Prone lateral raise

Abdomen: sit-ups, supine leg raises, Roman chair leg raises, aerial bicycle, supine bent knee raises, supine straight leg raises, abdominal crunches

The above is a set of personal fitness plans compiled by the editor for everyone. Friends in need can refer to it. Fitness also needs to be based on your own physical condition, and you can't follow the trend or force it, otherwise your body will not be able to bear it, which will have a negative impact. Also, remember to rest when exercising. You cannot do a certain exercise continuously for too long. You must know how to combine work and rest, so that better results can be achieved.