Regular fitness is very beneficial to the human body, and there are a lot of things to pay attention to in fitness, and many people will also make some fitness plans. Of course, making fitness plans can make it easier for you to achieve your fitness goals. Some people still know about the men’s beginner fitness plan. So, what does a weekly men’s beginner fitness plan look like? Let’s take a look below!
Day 1: Chest training
1. For bench presses, if the weight is heavier, do four sets of 8-12 times each. Determine whether the weight is suitable based on personal factors.
2. Incline press, four sets or parallel bar dips and extensions, four sets.
3. Lying on the back, four groups or chest-clamping, four groups.
The second day: back training
1. Pull-ups behind the neck, four sets or pull-ups in front of the neck, four sets.
2. Standing row, heavy weight, four sets or deadlift, four sets.
3. Chest pull-up, four groups or shoulder shrug, four groups.
The third day: leg training
1. Squats, four sets.
2. Prone leg curls, four sets.
3. Stand on tiptoe, four groups.
Day 4: Triceps training
1. Four sets of narrow bench press.
2. Standing elbow presses, four sets or supine arm extensions, four sets.
3. Standing arm flexion and extension, four sets.
Day 5: Biceps training
1. Standing arm curls, four sets.
2. One-arm curls with an overhand grip, two sets or one-arm curls with an underhand grip, two sets.
3. Roll sticks, two sets.
Day 6: Shoulder training
1. Front neck press, four sets.
2. Behind-the-neck press, four sets.
3. Standing bird, four groups.
4. Standing birds, four groups.
Day Seven: Fat Loss
1. Sit-ups, six groups.
2. Lie on your back and raise your legs, six groups.
3. Jogging, half an hour.
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