What are the weight loss plans for men in the gym?

Fitness and weight loss have become a lifestyle for modern people. Gyms can be seen everywhere. In addition, people nowadays have higher and higher requirements for themselves and pursue a slim figure. Not only women, but also men tend to pursue a healthy figure. Fitness is important, but it is not enough to rely solely on fitness. It is still necessary to add a reasonable diet to maintain a balanced nutrition and foods that do not increase fat. Only by working out in both directions can we better maintain our figure. So what is a reasonable gym weight loss plan?

1 Warm up for about 15 minutes, enough to make your body sweat slightly.

2 Strength Exercise Week: Target Muscle: Movement: Number of Sets: Number of Repetitions: Set x Repetitions

Monday, target muscles: chest, exercises: dumbbell flat fly 6 sets x 10, dumbbell flat press 5 sets x 12, push-ups: 6 sets x exhaustion

Tuesday, target muscles: back, movements: one-arm dumbbell row 7 sets x 12, bent-over dumbbell row 5 sets x 12, straight-leg deadlift: 6 sets x 12

Wednesday, target muscles: shoulders, exercises: dumbbell press 5 sets x 10, bent-over fly 5 sets x 10, single-arm dumbbell front raise: 5 sets x 12, upright row: 5 sets x 12

Thursday, target muscles: biceps and triceps, movements: dumbbell alternating curls 3 sets x 8, concentration curls 3 sets x 8, chest single-arm curls 3 sets x 12, close-grip lying presses 3 sets x 8, single-arm flexion and extensions behind the neck 3 sets x 8, behind-the-back flexion and extensions 2 sets x 12

Friday, target muscles: legs, movements: 3 sets of 10 squats, 4 sets of 10 kneeling with back straight, 2 sets of 30 frog jumps, 3 sets of 120 high leg raises, 3 sets of 30 supine hip raises

Saturday (single), target muscles: chest, waist and abdomen, movements: 2 sets of parallel bar dips x exhaustion, 3 sets of push-ups x exhaustion, 3 sets of flat dumbbell bird flies x 10, 3 sets of flat dumbbell lying press x 12, 2 sets of abdominal crunches x exhaustion, 2 sets of waist rotations x 40, 2 sets of side abdominal curls x exhaustion, 3 sets of side bends with bells x 12

Saturday (doubles), target muscles: back, waist and abdomen, movements: pull-ups 2 sets x exhaustion, one-arm dumbbell row 3 sets x 10, bent-over dumbbell row 3 sets x 10, straight-leg deadlift 3 sets x 12, abdominal curls 2 sets x exhaustion, waist rotations 2 sets x 40, side abdominal curls 2 sets x exhaustion, side bends with bells 3 sets x 12

Sunday, rest or run: jog for 20 minutes, run for 5 minutes, jog for 15 minutes, run for 5 minutes, jog for 15 minutes