There are many ways to reduce fat, and the fat reduction effect of these methods is good. Some people will make plans in order to lose fat better, but doing so is very beneficial to fat loss. I believe some people still know about the fat loss plan in the men's gym. So, what about the Collector’s Edition of the Boys’ Gym Fat Loss Plan? Let’s find out together below!
Day 1: Chest training
1. Bench press (heavy weight, 4 groups, 8 to 12 times each). If the number you can do with your best effort is less than 8 times, it means the weight is too heavy. If it is greater than 12 times, it means the weight is too heavy. Light, needs adjustment, I won’t go into details next)
2. Single cycle: Incline press (heavy weight, 4 groups); Double cycle: Parallel bar arm extension (can be heavier, 4 groups)
3. Single week: lying bird (4 groups); double week: chest clamp (4 groups)
The second day: back training
1. Single week: pull-ups behind the neck (can be increased, 4 groups); double week: pull-ups in front of the neck (can be increased, 4 groups)
2. Single week: standing row (heavy weight, 4 groups); double week: deadlift (heavy weight, 4 groups)
3. Single week: chest lift (4 groups); biweekly: shoulder shrug (4 groups)
The third day: leg training
1. Squats (can be more than twice your body weight, 4 groups)
2. Prone leg curls (not less than 1/2 body weight, 4 groups)
3. Standing on tiptoe (4 groups)
Day 4: Triceps training
1. Narrow bench press (heavy weight, 4 groups)
2. Single week: standing elbow press (4 groups); double week: supine arm flexion and extension (4 groups)
3. Standing arm extensions (4 groups)
Day 5: Biceps training
1. Standing arm curls (heavy weight, 4 sets)
2. Single cycle: one-arm curl with an overhand grip (4 groups); double cycle: one-arm curl with an underhand grip (4 groups)
Day 6: Shoulder training
1. Front Neck Press (4 groups)
2. Behind the neck press (4 groups)
3. Standing Fly (4 groups)
4. Standing Bird (4 groups)
Day Seven: Fat Loss
1. Sit-ups (6 groups)
2. Supine leg raise (6 groups)
3. Jogging (medium speed, no slowing allowed, 30 minutes)
Editor’s recommendation:
Fat loss recipe three meals a day plan
Men’s exercise fat loss recipe plan
How long does it take for a novice to do butt training to be effective?