Men's fitness and body shaping training plan, beginners must know!

Before men start to shape their bodies through fitness, fitness coaches recommend that they first understand the distribution of muscles in the human body and develop a detailed fitness plan. However, for some beginners, it is obviously difficult to develop such a plan. It doesn't matter. Here is a ready-made fitness shaping training plan that you can follow.

Beginner Training Program:

Training objectives:

Develop whole-body exercise, promote all-round development of the body, and lay a solid foundation.

Training content:

Day 1, Chest, Triceps

Chest:

Barbell Press 3 * 12 Weight: 80% of the maximum weight

Dumbbird 3 * 12 Weight: 80% of the maximum weight

Prone 3 * 12

Triceps:

Supine push-up 3 * 12

Dumbbell neck curl 3 * 12 Weight: 80% of the maximum weight

Heavy hammer press 3 * 12

Day 2, back, biceps, abdomen

Back:

Neck pull-down 3 * 12

Sitting rowing 3 * 12

Straight-leg deadlift 3 * 12 Weight: 80% of the maximum weight

Biceps

Barbell bend 3 * 12

Inclined Bend 3 * 12 Weight: 80% of the maximum weight

Dumbbell Forehand Bend 3 * 12

abdomen

Sit-ups 3 * 20

Lying on your back with your legs raised 3 * 20

Day 3: Legs and Shoulders

Legs

Barbell Squat 3 * 12

Bent-over leg curls 3 * 12

Sitting leg lift 3 * 12

Shoulders

Sit-up dumbbell press 3 * 12

Barbell neck push up 3 * 12

Dumbbell side flat 3 * 12

Day 4, Rest

Then practice in a cycle of three months. After one month of strict execution, the miracle you expect will happen.