How should boys arrange their gym fitness plan?

When I went to the gym with my colleagues in the past, I found that most of the people who went to the gym were men. Many men would sweat profusely on the treadmill. People who go to the gym generally have two purposes. One is to lose weight, and the other is to exercise their muscles and make more friends. In fact, men also have a set of fitness plans. I will introduce them to my male friends below.

1. Warm-up exercise: about 15 minutes, enough to make your body sweat slightly.

2. Strength training week: Target muscle: Movement: Number of sets: Number of reps: Sets X

Monday, target muscles: chest, movements: flat dumbbell fly 6 sets x 10, flat dumbbell lying 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, movements: 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, concentrated 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 extension behind the neck 3 sets x 8, behind the back flexion and extension 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: parallel bar dips 2 sets x exhaustion, push-ups 3 sets x exhaustion, flat dumbbell bird fly 3 sets x 10, flat dumbbell lying press 3 sets x 12, abdominal crunches 2 sets x exhaustion, waist rotations 2 sets x 40, side abdominal curls 2 sets x exhaustion, bell side bends 3 sets 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;

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

Men should also arrange a fitness plan for themselves when they exercise in the gym. They should follow the plan in the plan unless there are special circumstances. The daily diet should also be nutritious. For example, it is best to drink a cup of soy milk and eat an egg in the morning. Of course, these nutrients are not enough. You can supplement with a glass of milk after the exercise.