Gym Bodybuilding Programs for Men

Nowadays, more and more people love sports and fitness, because regular sports and fitness can have a shaping effect. How to do fitness to have a shaping effect is a problem that many people want to know. Of course, this problem is also relatively easy to solve. There are many fitness training programs that can shape the body. So, what about the shaping program of men's fitness clubs? Let's learn about it together!

Flat Lay Recommendation

There are many areas that men need to pay attention to when exercising and exercising. Only the right exercise and weight loss methods can have a shaping effect. In some cases, inappropriate exercise methods will continue to cause damage to the human body! Let's discuss the shaping exercise plan below. (Male body shaping plan, teach you how to have a cool male god figure)

Day 1: Chest Exercise

1. Lie flat lift (big net weight, 4 sets, 8 to 12 times each set. If you try your best to ensure that the frequency is less than 8 times, then it means that the net weight is too heavy. If it is greater than 12 times, then it means that the net weight is too light and needs to be adjusted. I will not explain it in detail.)

2. Single week: Incline raise (heavy clean weight, 4 sets); weekly: Dips (can be more intense, 4 sets)

3. Single week: Lying seabird (4 sets); Weekly: Chest clamp (4 sets)

Day 2: Back training

1. Single week: pull-ups behind the neck (can be increased, 4 sets); weekly: pull-ups in front of the neck (can be increased, 4 sets)

2. One week: Seated rowing (heavy clean weight, 4 sets); Every week: Pulling (heavy clean weight, 4 sets)

3. One week: chest lift and tighten (4 sets); every week: shoulder reduction (4 sets)

Day 3: Leg training

1. Weighted squats (can be more than double your resting weight, 4 sets)

2. Side-lying leg curl (no less than 1/2 body weight, 4 sets)

3. Stand on tiptoes (4 groups)

Day 4: Triceps

1. Narrow Bench Press (Heavy Net Weight, 4 Sets)

2. Single week: sitting elbow diastolic pressure (4 sets); weekly: supine arm flexion and extension (4 sets)

3. Prone arm extension (4 sets)

Day 5: Biceps

1. Seated arm raise (heavy clean weight, 4 sets)

2. One week: pronated single-arm shoulder raise (4 sets); every week: supinated single-arm shoulder raise (4 sets)

Day 6: Shoulder training

1. Neck lift (4 sets)

2. Neck lift (4 sets)

3.Standing Seabird (4 groups)

4. Standing Seabirds (4 groups)

Day 7: Lose weight

1. Push-ups (6 sets)

2. Supine Leg Raises (6 sets)

3. Running (moderate speed, no slowing down allowed, 30 minutes)