Men's weight loss plan for going to the gym

For boys, regular exercise in the gym can not only achieve the effect of weight loss, but also has a good body shaping effect. It can play a certain role in promoting body coordination. If you want to go to the gym to lose weight, you must first make a plan. A good plan will help to implement it better. This will be more helpful for execution during the entire process of fitness. Let us learn about it.

Day 1: Chest Exercise

Training sequence: 1. Lying press (heavy weight, 4 sets, 8 to 12 reps per set. If the number of reps you can do with your best effort is less than 8, it means the weight is too heavy. If it is greater than 12, it means the weight is too light and needs to be adjusted. I will not elaborate on the following) --> 2. One week: Incline press (heavy weight, 4 sets); Two weeks: Double bar dips (can be heavier, 4 sets) --> 3. One week: Lying flyes (4 sets); Two weeks: Chest presses (4 sets)

Day 2: Back training

Training plan: 1. One week: behind-the-neck pull-ups (can be weighted, 4 sets); two weeks: front-of-the-neck pull-ups (can be weighted, 4 sets) --> 2. One week: standing rowing (heavy weight, 4 sets); two weeks: deadlift (heavy weight, 4 sets) --> 3. One week: chest pull-ups (4 sets); two weeks: shrugs (4 sets)

Training plan: 1. Squats (can be more than double your body weight, 4 sets) --> 2. Leg curls (no less than 1/2 body weight, 4 sets) --> 3. Tiptoes (4 sets)

Day 4: Triceps

Training plan: 1. Narrow bench press (heavy weight, 4 sets) --> 2. One week: standing elbow press (4 sets); two weeks: supine arm curl (4 sets) --> 3. prone arm curl (4 sets)

Day 5: Biceps

Training plan: 1. Standing arm curl (heavy weight, 4 sets) --> 2. One week: pronated single arm curl (4 sets); two weeks: supinated single arm curl (4 sets)

Day 6: Shoulder training

Training plan: 1. Front neck push up (4 sets) --> 2. Back neck push up (4 sets) --> 3. Standing fly (4 sets) --> 4. Prone fly (4 sets) .

Training plan: 1. Sit-ups (6 sets) --> 2. Leg raises (6 sets) --> 3. Jogging (medium speed, no slowing down allowed, 30 minutes)

From Monday to Saturday, take 20 minutes to jog after training.

Plan 2 has a larger training volume and requires friends to have perseverance and endurance.