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Weekly Workout Plan

Weekly Workout Plan

on Monday

Tuesday (Wednesday)

on Wednesday

Thursday (Wednesday)

Friday

on Saturday

Sunday

warm up

Pace: 6

Time: 10 minutes

rest

Treadmill

rest

Treadmill

Treadmill

rest

Treadmill

Anaerobic training

Time: 40 minutes

Training part

Brisk walking, jogging to consolidate

Chest, upper limbs

Brisk walking, jogging to consolidate

Back, upper limbs

Waist and abdomen

Brisk walking, jogging to consolidate

Legs, shoulders

build muscle

Pectoralis major, triceps

Latissimus dorsi, biceps

Rectus abdominis, oblique skin

Back deltoid, middle deltoid, anterior deltoid, quadriceps, back of thigh

Action name

Bench Press, Inclined Bench Press, Floor Supine Bird, Dumbbell Chest Press, Incline Supine Bird

Pull-ups, sitting high-strength exercises (wide grip, narrow grip), latissimus dorsi pull-down, rowing, one-arm curl, seated curl

Abdomen roll, leg lift, dumbbell Russian rotation, suspension plank support

Seated thigh stretch, seated back leg stretch, lateral thigh muscle exercises, inner thigh muscle exercises, sitting posture holding dumbbells and shoulder presses, sitting posture flat raises, basic side elevations

Exercise intensity

12/组*4

12/group*4

12/group*4

12/group*4

Aerobic training

Time: 30 minutes

Treadmill

Treadmill

Treadmill

Treadmill

Treadmill

Diet planning

Breakfast 8:00

Two eggs, one pack of skimmed milk (250ml), one vegetarian bun (a slice of whole wheat bread)

Extra meal 10:00

Two fruits or one tomato

Lunch 12:00

100 grams of green vegetables, 100 grams of fish, shrimp or chicken, 100 grams of staple food (mainly rice or whole grain rice), less salt and less oil

Extra meal 16:00

Two bananas or one tomato

Dinner 18:00

200 grams of vegetables, 150 grams of fish, shrimp or chicken, 50 grams of staple food

20:00 in the evening

training

Weekly Workout Plan

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publish time: 2021-03-09
Kiraaaa

I opened my clothes and showed my big belly shyly, so I went to the gym to apply for a card. I didn't know how to practice when facing a pair of equipment. Ask the coach. The personal training course is too expensive. I don't know how to start the fitness plan. , Try this primary training program.

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