Day 28: Leg super set and drop set plan - fitness plan

Study tips:

This fitness plan is translated from the BODYGUILDING website and is guided by coach Chris. The teaching process lasts for 12 weeks, with a total of 84 days of fitness exercise plan.
The plan is aimed at people who want to lose weight and gain muscle (the weight does not exceed the standard Weighing 15 pounds), suitable for exercising in the gym. If you are exercising at home, you can use http://www.jirou .com/baodian.html Relevant parts are replaced by actions here.

Day 28: Leg super set and drop set plan

Coach Chris Tips:
After two days of rest, today we are going to use a set of super sets and drop sets to exercise the legs, with less movements but a bit more intensity. I hope you can adjust the difficulty of the exercise according to your own situation.

Coach Chris’s today’s workout video:

" > Day 28: Leg super set and drop set plan

Aerobics

20 minutes

Seated barbell twist

150 exercises per test

Superset:Leg Press + Barbell Squat

Leg press

3Group,Each group20 times.

Barbell Squat
3Groups, 20 times each!

Please see the video for specific exercise methods.

Leg flexion and extension

3lianDecline sets, 12-15 reps

1a complete exhaustive partial set
Please see the video for specific exercise methods.

Aerobic

20 minutes

Seated barbell twist

150 exercises per test

Exercise Nutritional supplement before and after Before exercise

L-carnitine

2 capsules
Function: Promote the conversion of fat into energy. Taking L-carnitine can reduce body fat and weight without losing water and muscle.

Green tea

a cup

Function: Increase fat metabolism rate and increase fat energy consumption during exercise.

Creatine

5 grams

Function: Improve strength level and stimulate muscles more. Creatine itself does not participate in muscle synthesis. If the intensity of the exercise is not high, you don’t need to rush it.

Glutamine

5 grams

Function: Promote protein synthesis and prevent the breakdown of muscle protein. It is suitable for those who want to lose weight and gain muscle, especially if they add aerobic exercise to the plan.

After workout

Milk protein powder

2 spoons - 4 spoons (the dosage mainly depends on personal basis)

Function: Repair and synthesize muscle cells. It is the main nutrition for fitness.

Creatine

5 grams

Function: Helps protein anabolism. It is an auxiliary nutrition.

Glutamine

5 grams

Function: Restore functions, promote protein synthesis, and prevent the decomposition of muscle proteins.