Learning 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 those who want to lose weight and gain muscle and is suitable for exercising in the gym. If you are exercising at home, you can usehttp://www.jirou.com/baodian.html The relevant parts here are replaced by actions.
Today is the eighth day of exercise. After a week of exercise, you have unknowingly learned two exercise methods: "Superset" and "FST-7". Next we will come into contact with the "Giant Group" training method:
What is the giant set training method (Giant set training method)
The giant set training rule refers to combining 4, 5 or more training movements into a set with almost no rest in between. These exercises can work the same muscle group, or they can target two opposing muscle groups (such as chest and back or quadriceps and biceps).
Video learning:
Start the eighth day of the fitness plan: chest + triceps
Aerobic
20 minutes
Flat bench press
2 warm-up sets, 8-10 times
Perform 2 sets of 6-8 times to failure!
It is recommended to do 1 warm-up group,
2 sets to failure, each set 6-8 times to failure! Rest 1-2 minutes between sets!
Flat dumbbell fly
1 warm-up set, 8-10 times
Perform 3 sets of 8-10 times to failure!
It is recommended to perform 3 sets after the warm-up set, each set of 8-10 times until failure!Rest for 1-2 minutes between sets! span>
Ascending rope flying bird
A warm-up set of 8-10 times. 2 sets of 8-10 reps to failure. 1 drop set to failure!
Rest between sets 1- 2 minutes.
Cross chest
Three-head rope push-down
One warm-up set of 8-10 reps, and two sets of 16-18 reps to failure. 1 drop set to failure
Reverse Rope Pressdown
One warm-up set of 8-10 reps, and two sets of 16-18 reps to failure. 1 drop set to failure
Jumbo Group
Perform one set of the following three movements in succession without resting in between, and then rest for 1-2 minutes. Then proceed to the second group and it will still be the same until the third group is over!
Supine overhead arm flexion and extension
3 groups, 7 times
Supine arm extension
3 groups, 7 times
Supine bent arms
3 groups, 7 times
Aerobic
20 minutes
Nutritional supplement before and after exercise Pre-workout
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 function, promote protein synthesis, and prevent muscle protein decomposition.