How to formulate a weight loss plan for men in the gym

Everyone knows that the pace of life is very fast now! People have a lot of social activities, and the food in the restaurant is very high in calories. Living in such an environment, it is hard not to be fat. If men want to maintain a very good figure, they must make a weight loss plan. So how to make a weight loss plan for men in the gym? Let me introduce it to him today.

Men's gym weight loss plan one week exercise schedule

Men, are you worried about your weight? Let's go to the gym! Here is a men's gym weight loss plan for you!

Generally, the parts we exercise are mainly several major muscle groups: chest, back, legs, shoulders, abdomen, and arms. Now I will give you a detailed training plan. It may involve some fitness terms. I don’t know if you understand them. If you don’t understand, please look them up yourself.

Starting from your first day of training, repeat the following sequence:

Day 1: Chest Exercise

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

Day 2: Back training

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

Day 3: Leg training

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

Day 4: Triceps

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

Day 5: Biceps

Training plan: 1. Standing arm curl (heavy weight, four sets) --> 2. One week: pronated single arm curl (four sets); two weeks: supinated single arm curl (four sets) --> 3. One week: curl bar (four sets); two weeks: pastor chair double arm curl (four sets)

Day 6: Shoulder training

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

Day 7: Fat Loss

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

Through the above introduction, everyone has a certain understanding of the men's gym weight loss plan. In fact, as long as everyone follows the above plan, training can not only reduce fat in our body but also build a very strong physique.