Intermediate gym fitness schedule - fitness plan

The concepts of light weight, medium weight, heavy weight, and exhaustion: ↓

You can do it20The weight above is called light weight and can be done10~15The weight of times is called medium weight,6~10 reps is called the maximum weight. Failure refers to the state where you can no longer do it and have no strength to complete the next movement.

Monday: Chest training:8Group

1.Warm-up:

Warming up can reduce the risk of injury. (http://www.jirou.com/jiroushangbing/lashen/6608.html)

2.Dumbbell bench press:3Group (you can try the barbell bench press later when you are almost done with this)

Dumbbell bench press:http://v.youku.com/v_show/id_XMzgxMTAyNTg4.html

Barbell bench press:http://v.youku.com/v_show/id_XNDYzMzE0ODE2.html

Standard barbell bench press:http://v.youku.com/v_show/id_XMzc5MDU5MzI4.html

Group 1: light weight,20Times

rest1 minutes

Group 2: medium weight,10~15times

Rest1minutes

The third group: larger weight,6~10times

3.Dumbbell flat fly (or butterfly machine, also called chest clamp):3Group

Dumbbell flat fly:http://v.youku.com/v_show/id_XMjMxOTQ0Nzgw.html

The butterfly machine is a device with two formats:

The first format:http://v.youku.com/v_show/id_XNDI3MTc5NTM2.html

Second format:http://v.youku.com/v_show/id_XNTEwMzI5NzI0.html ; ">

You can use any one.

Group 1: light weight,10~15Times, (or chest clamping with equipment, light weight10~15times)

Rest1minutes span>

Group 2: medium weight,10~15Times, (or chest clamping with equipment, medium weight)10~15times)

rest1Minutes

The first group: medium weight to failure, (or chest with equipment, medium weight to failure)

4.Kneeling push-ups:2Group (or seated chest press machine)

Kneeling push-ups:http://v.youku.com/v_show/id_XNTAzMTYzODky.html

(There is a kneeling push-up action in the video, which is a kneeling push-up)
Sitting chest press:http://v.youku.com/v_show/id_XNDU5NDQ1MDQ4.html

This also has many formats, and some are pushed while lying down, but generally they look like this in the video
Group 1: to failure (sitting chest press, medium weight to failure)
Rest3Minutes

Second group: to failure (sitting chest press, medium weight to failure)
Tuesday: Back Training:8Group

1.Warm-up:Shoulder pressing, lowering the waist, turning, expanding the chest (remember to squeeze the back backwards when expanding the chest), plus1Set freehand deadlift(Warm-up article: http://www.jirou.com/jiroushangbing/lashen/6608.html)

2.Sitting pull-down:3Group span>

http://v.youku.com/v_show/id_XNDYzMzEzNzY4.html

(This video also introduces the action of seated rowing)

Group 1: light weight,20Times (pay attention to standard movements! Stand tall!)

Rest1Minutes

Group 2: medium weight,10~15times
Rest1Minutes

The third group: larger weight,6~10Times (if you can’t do it, switch to medium weight and reach failure)

3.Seated rowing:3Group

(Most gyms should have this equipment, which is a tension pulley equipment. However, this equipment varies depending on the grip distance. There are several kinds, just choose any one. You don’t need to worry about the details of the back at this stage)

http://v.youku.com/v_show/id_XNTI0NjM3NjM2.html

Group 1: light weight,20Times

Rest1Minutes

Group 2: medium weight,10~15times

Rest1Minutes

The third set: medium weight to failure

4.Barbell deadlift:2Group

(This action is relatively difficult. You can do dumbbells in the early stage, and then use barbells later.)

Remember! ! ! Be sure not to arch your back during the deadlift! ! ! Stand straight! ! You must pay attention to this! Otherwise it will cause great harm to the waist!

http://v.youku.com/v_show/id_XMzgwMzI4MTYw.html

(Actually, the movement in the video is more specifically the Romanian deadlift)

Group 1: light weight20 times

Rest2Minutes

Second set: medium weight to near failure (Stop immediately when you can't keep your waist straight!)

Wednesday: Arm training:8Group

1.Warm-up:This is quite simple, just do it2One set of empty-hand curls, and another set3pound curl,12A few times or so is enough.(Warm-up article: http://www.jirou .com/jiroushangbing/lashen/6608.html)

2.Barbell or dumbbell curl (bicep exercise):3Set (if you can lift an empty barbell, you can also use an empty barbell to do it)

Barbell curl:http://v.youku.com/v_show/id_XMzc1Mjg1NTg0.html

Dumbbell curl:http://v.youku.com/v_show/id_XNDc2NjE2MTAw.html

Group 1: light weight,20Times

Rest1Minutes

Group 2: medium weight,10~15times

Rest1Minutes

The third group: larger weight,6~10times

3.Flex and stretch the arms behind the neck (triceps practice)):2Group

http://v.youku.com/v_show/id_XNDI1NTA3MzQ0.html

Group 1: medium weight,10~15times

Rest1Minutes

The second group: larger weight,6~10times

4.Hammer Curl:3Group

(The movements in the video are a bit rigid, you can also lift the hand holding the dumbbell slightly towards your chin)

http://v.youku.com/v_show/id_XMzgwMDM0MTA0.html

Group 1: Medium weight to failure

Rest1minutes span>

Group 2: Medium weight to failure

Rest1Minutes

Group 3: Medium weight to failure

Note: During training, try not to shake your body or bend your knees to use force.

Thursday: Closed today!

Friday: Leg training: 12Group

1.Warm-up:Warm up with air squats and move your knee joints. The ones I learned in physical education class before~Lower your waist, press your legs or somethingIn short, it is all kinds of leg activities. Since you can go to the gym, if you can lift a barbell and do squats, then try to do barbell squats. Please read my squat tutorial again before doing barbell squats! The movements must be stable! Your back must be straight! It should feel like you are sitting back on your butt. I divide the squat training into two versions, a freehand squat version and a barbell squat version. Choose according to your own physical strength. It is recommended to start with squatting with bare hands.

Version1：Squat training:

Normal squat:http://v.youku.com/v_show/id_XMzgxNjQ2NTA0.html

Sumo squat:http://v.youku.com/v_show/id_XNDA4NzYzNjIw.html

Group 1: Normal squats30times
Rest3Minutes
Group 2: Sumo squats30times
Rest3Minutes
Group 3: Normal squats30times
Rest2minutes
Group 4: Sumo squat20times
Rest2Minutes
Group 5: Normal Squats20times
Rest1Minutes
Group Six: Sumo Squat20times

Version2: Barbell squat training (this version is suitable for practice after you have a foundation)

Barbell squat:3Group (note, a standard)2.2The empty pole of meters is just20Kilograms)

The first group: empty pole,20Times

Rest1Minutes

Group 2: medium weight,8~12times

Rest3Minutes

The third group: larger weight,6~10times

Rest2Minutes

Group 4: medium weight,8~12times

Break2Minutes

Group 5: medium weight,8~12times

Rest1minutes

Group 6: Empty pole to exhaustion

3.Leg flexion and extension (a device for lifting the leg forward, focusing on the quadriceps):3Group

http://v.youku.com/v_show/id_XNTEwMzIyNzQ4.html

Group 1: light weight,20 times, (note that you should stop as much as possible when your legs are straightened to strengthen the contraction of the muscles and deepen the stimulation)

Rest1Minutes

Group 2: medium weight,10~15Times

Rest1Minutes

Group 3: Medium weight to failure

4.Prone leg curl (an instrument that lifts the leg backwards, focusing on stimulating the hamstring muscles)3Group

Prone leg curl:http://v.youku.com/v_show/id_XMzcxNzYwMzI4.html

Group 1: light weight20times
Rest1Minutes

Second group: medium weight10~15times

Rest1Minutes

Group 3: Medium weight to failure

Saturday: Shoulder training: 8Group

1.Warm-up:Warm-up of the rotator cuff muscles.

2.Seated dumbbell press:3Group
http://v.youku.com/v_show/id_XNDgwNzM2OTg0.html

Group 1: light weight,20 times

Rest1Minutes

Second group: medium weight,10~15times

Rest1Minutes

The third group: larger weight, 6~10times

3.Hell Dumbbell Lateral Raise. I mentioned this training method in the shoulder training tutorial. It will be very sore. It will definitely Hold it!

Dumbbell lateral raise:(You can also sit in a sitting position)

Group 1: light weight,10~15times

Without rest, switch to medium weight immediately

Group 2: medium weight,10~15times

Don't rest, switch to light weight immediately

The third group: light weight, all the way to failure.

Note: Do not shake your body to use force during this action, and try not to move your body as much as possible. It is a great tool for training the middle deltoid muscles! It’s very difficult, so you must endure it! (The weight and number of times per group can be changed according to your own situation)

4.Dumbbell front raise:2Group (you can also use hell training method for this action, or you can use conventional training. I will talk about conventional training)

http://v.youku.com/v_show/id_XMzgxMDgzNDA0.html

Group 1: Medium weight to failure

Rest1Minutes

Group 2: Medium weight to failure

5.Finally we keep lateral raisesposture30 Seconds, do a maximum hyperemia of the deltoid muscles. After doing these exercises, your shoulders will be very sore. Shoulder training is difficult because deltoid endurance is inherently poor.

Sunday: Closed today!

Waist and abdominal training:

(You can add the waist and abdomen section at will. You can do it once every other day or every day, depending on your recovery. I recommend Do it after aerobic exercise, because if you exhaust your waist and abdomen early, you may feel uncomfortable during aerobic exercise, because most aerobic exercise requires your waist and abdomen. For example, if your abdomen is weak after doing abdominal exercises, you will definitely feel uncomfortable when you go running again. . I only introduce the simplest three types of abdominal training. If you know some abdominal training, you can add more by yourself)

1.Crunches:3sets, each set to failure. Rest between sets30Seconds~1Minutes

http://v.youku.com/v_show/id_XMzM3MDc4MDQ0.html

2.Lie on your back and raise your legs alternately:3sets, each set to exhaustion. Rest between sets30Seconds~1Minutes

http://v.youku.com/v_show/id_XMzc0Nzg4MjI0.html

3.Transformation:2Group, each group15Down, rest between sets30Seconds~1minutes

(Some gyms do not have a turning machine. You can do free-hand turning, or you can do it with an empty barbell. Weight-bearing rotation means twisting the body left and right while keeping the legs still)

Training schedule:

Monday: chest training+30~40Minute aerobics+Waist and abdomen (elliptical machine, jogging, cycling are all acceptable)

Tuesday: Back training+30~40Minute aerobics

Wednesday: Arm training+30~40Minute aerobics+waist and abdomen

Thursday: rest

Friday: Leg training+20About minutes of aerobics+waist and abdomen

Saturday: Shoulder training+waist and abdomen

Description:

1.There is no need to strictly follow the training schedule to train. As long as you can complete training of all muscle groups within a week. You can make any arrangement, but you must ensure4 span>about times of aerobics.

2.Waist and abdominal training recovers quickly, Even if you can recover, you can practice every day. It depends on your situation. You can add waist and abdominal training after each aerobic training.

You can also arrange it this way and combine several movements in muscle group training with other muscle group training. For example:

Monday: Chest+Back span>+aerobic+Waist and abdomen

Tuesday: Legs+shoulder +aerobic

Wednesday: Arms+aerobic+Waist and abdomen

Thursday: rest

Friday: loop above

Attached picture: Full body stretching