Regular exercise is good for the body, such as making people healthier. Some people will also make some fitness plans in the process of fitness, and doing so is also beneficial to fitness. Some people still understand what the advanced gym fitness plan is. So, what is the most scientific advanced fitness plan for the gym? Let’s take a look at the fitness plan below.
Day 1: Chest + Back + Abdomen (Super Set)
Barbell bench press, seated cable row: do 8-12 times * 4 groups
Incline dumbbell press, pull-up: do 8-12 times * 4 groups
Dumbbell fly, dumbbell row: do 8-10 times * 4 groups
Supine crunches, hanging leg raises, and abdominal pulleys: do 20-30 times * 6 groups
Day Two: Legs + Abs (Super Group)
Barbell squats, barbell straight-leg deadlifts: 12-15 * 6 groups
Machine leg flexion and extension, machine leg curl: 12-15 * 6 groups
Dumbbell lunges, dumbbell step-back lunges: 12-15 * 6 groups
Seated leg extensions and abdominal pulleys: 20-30 reps, 4 groups
Plank support: 5 minutes*4 groups
Day Three: Shoulders + Abs (Super Group)
Seated dumbbell press, dumbbell lateral raise: 12-15 * 4 groups
Barbell front press, barbell behind the neck press: 12-15 * 4 groups
Dumbbell front raise, dumbbell side raise: 10-12 *4 groups
Bench sit-ups, inclined leg raise: 30 * 6 groups
Plank support: 5 minutes*4 groups
Day 4: Upper limbs + abdomen (super group)
Dumbbell curls, dumbbell arm extensions: 15-20 * 4 groups
Dumbbell arm curls, single-arm dumbbell arm extensions: 15-20 * 4 groups
Gantry steel wire curls, gantry steel wire triceps presses: 15-18 * 4 groups
Hanging leg raise, supine reverse leg raise, abdominal wheel: 30 * 4 groups
Plank support: 5 minutes*4 groups
Editor’s recommendation:
The most effective home slimming and fitness plan
A complete set of fitness plan for boys