Mr. Fitness’s fitness plan

Posted in fitness plan

Monday: Thigh, Calf

•Squat 10 times × 8 groups

•Leg press 10 times x 5 sets

•Seated leg flexion and extension 10 times x 5 groups

•Leg press machine heel raise 20 times × 6 groups

•Seated calf raise 20 times x 4 groups

Tuesday: Back, biceps, forearms

•Neck pull-down 20 times x 3 groups

•Weighted pull-ups 10 times × 4 groups

•T-bar rowing 10 times × 5 groups

•Deadlift 10 times × 4 sets

•Narrow-grip pull-down in front of neck, 10 times × 3 groups

•Preacher chair curl 15 times × 4 groups

•Sitting wrist flexion 15 times × 4 groups

Wednesday: Shoulders, calves

•Dumbbell shoulder press 15 times × 3 groups

•Raise the bell to shoulder 10 times × 5 groups

•Bent over dumbbell lateral raises 10 times × 4 groups

•Reverse flyes 10 times x 3 groups

•Cable bent side raise 10 times × 3 groups

•Leg press machine heel raise 20 times × 6 groups

•Seated calf raises 20 times x 6 groups

If you do not use the above exercises, you can refer to: http://www.jirou.com/lian/ to match the exercises you want to exercise.

Thursday: Aerobics, abdominals

•Cycling 40-60 minutes:

•Lie on your back and raise your legs 30 times x 3 groups

•Cross sit-ups 30 times × 3 groups

•Kneeling cable press 30 times × 3 groups

Friday: Legs, lower back

•Bent leg curls 10 times × 5 groups

•Deadlift 10 times x 5 sets

•Lunges 15 times x 5 groups

•Barbell forward bend 10 times × 3 groups

•Seated leg curls 10 times × 4 groups

Saturday: Boobs

•Dumbbell incline bench press 12 times × 6 groups

•Incline dumbbell fly 10 times × 4 groups

•Bend over the cable to hold your chest 10 times × 3 groups

•Decline barbell bench press 10 times × 5 groups

•Decline barbell bench press 10 times × 4 groups

Sunday: Arms

•Cable forearm pull-down 15 times × 3 groups

•Parallel bar arm extensions 10 times × 4 groups

•Supine arm extensions 10 times × 4 groups

•Overhand supine arm extensions 10 times × 4 groups

•Barbell curl 10 times × 5 groups

•Dumbbell alternating hammer curl 10 times × 4 groups

If you do not use the above exercises, you can refer to: http://www.jirou.com/lian/ to match the exercises you want to exercise.