It is very beneficial for a person to exercise regularly, and fitness has many effects. Many people will make some fitness plans for themselves when they are exercising. Of course, doing so is also beneficial to fitness. Some people still know what the primary gym fitness plan is. So, what’s a weekly gym fitness plan for beginners? Let’s take a look below.
Monday: Chest muscles
1. Do 20 flat barbell presses with a weight that can handle 20 reps in a row. Do 4 sets.
2. Do 20 consecutive incline dumbbell presses with a weight that can handle 20 reps. Do 4 sets.
3. Do 20 consecutive flat dumbbell flyes with a weight that can handle 20 reps. Do 4 sets.
Tuesday: Back muscles
1. Do 20 consecutive barbell bent-over rows with a weight that can handle 20 reps. Do 4 sets.
2. Do 20 consecutive single-arm dumbbell rows with a weight that can handle 20 reps. Do 4 sets.
3. Seated Cable Rowing: Do 20 consecutive reps with a weight that can handle 20 reps. Do 4 sets.
Wednesday: Shoulder muscles
1. Do 20 consecutive barbell front raises with a weight that can handle 20 reps. Do 4 sets.
2. Do 20 consecutive standing dumbbell lateral raises with a weight that can be used for 20 reps. Do 4 sets.
3. Do 20 consecutive dumbbell lateral raises with a weight that can handle 20. Do 4 sets.
Thursday: Arm muscles
1. Alternate dumbbell curls. Use a weight that can handle 20 reps with one arm and do 20 reps in a row. Do 3 sets.
2. Dumbbell triceps rear extension, use a weight that can do 20 with one arm and do 20 consecutive times. Do 3 sets.
3. Cross your hands on the top of your head, slowly lower them to the neck, stop at the occiput and neck, and try your best to face the ceiling with your elbows. Repeat 10 times in a row, holding each time for 5 seconds.
Friday: Leg muscles
1. At the beginning of the free squat, use your own weight without bearing any weight. Squat and stand up 50 times, rest for 1 minute during the period, and perform 3 consecutive groups;
2. Do 20 consecutive lunges with a weight that can handle 20 squats. Do 4 sets.
Saturday: Waist and abdomen
1. Do 3 sets of 15-20 decline sit-ups per group. If you can’t do the reps, do it to failure
2. Do 3 groups of 15-20 incline and knee-flexing incline exercises. If you can’t do the reps, do it to failure
3. Hold a dumbbell in one hand and do 20 consecutive lateral flexions with a weight that can handle 20 reps. Do 3 sets.
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