Comprehensive Men's Fitness and Muscle Enhancement Program

1. Jogging on the treadmill to warm up for 10 minutes.

2. Stretch the stretcher.

3. Exercise with equipment four times a week.

The first day of leg training: squat 10-15RM, sitting leg lift 10-15RM, leg flexion and extension 12-15RM, leg bend lift 12-15RM.

39 Tips for Weight Loss:

RM represents relative weight. For example, 8RM refers to the weight you can complete at most 8 times in a row, or the maximum weight you can complete 8 times in a row. The prerequisite is the standard of action, and don't use leverage to cheat. Generally speaking, a weight of 1- 5RM is used to increase maximum strength, a weight of 6- 12RM is used to increase muscle, and a weight of 1 - 5 - 20RM is used to reduce fat. Each group is exhausted.

The next day's chest and shoulder training: supine barbell press 8- 12RM, oblique dumbbell press 8- 12RM, oblique dumbbell bird 8- 12RM, sitting equipment clamping chest 12- 15RM, sitting dumbbell press 8 - 12RM, standing dumbbell side lift 8- 12RM, upright rowing 8- 12RM.

The third day of back training day: 8-12RM for pull-ups with wide hold, 8 -12RM for rowing with bent barbell, 8- 12RM for pulling down in front of neck, 8-12RM for rowing with sitting equipment, and 8-12RM for birds behind dumbbells.

The fourth day of arm training day: 8-12RM alternating bends of sitting dumbbells, 8-12RM for E-Z bar barbell, 8 - 12 RM for tensioner bending, 8 - 12 RM for sitting E-Z bar barbell neck rear arm flexion and extension, 8 - 12 RM for rope pressing, 8 - 12 RM for single arm dumbbell neck rear arm flexion and extension 8-12RM, and 12-15RM for barbell wrist bending.

For the above 4-day plan, there are 3-4 groups for each action, with 8-12 or 8-15 actions per group.

Note: The first group is the warm-up group and do more stretching between groups. Pay attention to the warm-up and warm-up group.

4. Aerobic exercise cardiopulmonary training, twice a week after equipment exercise, high heart rate, 20-minute treadmill, bicycle, multi-function exerciser.

5. Relax and stretch.

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(Editor in charge: He Zhiyan)