Men's Gym Fat Loss Plan

We have to admit that men have also become regular residents in the gym, because in modern society, most men are particularly concerned about their appearance. By being active in the gym, they can achieve obvious fitness effects, increase muscles, and enhance personal charm. However, when losing fat in the gym, there are also certain methods to pay attention to. Today's article brings men friends a relevant plan for losing fat in the gym.

Men's Weight Loss Fitness Program

Plan 1

Day 1: Chest Exercise

Training sequence: 1. Lying press (heavy weight, 4 sets, 8 to 12 reps per set. If the number of reps you can do with your best effort is less than 8, it means the weight is too heavy. If it is greater than 12, it means the weight is too light and needs to be adjusted. I will not elaborate on the following) --> 2. One week: Incline press (heavy weight, 4 sets); Two weeks: Double bar dips (can be heavier, 4 sets) --> 3. One week: Lying flyes (4 sets); Two weeks: Chest presses (4 sets)

Day 2: Back training

Training plan: 1. One week: behind-the-neck pull-ups (can be weighted, 4 sets); two weeks: front-of-the-neck pull-ups (can be weighted, 4 sets) --> 2. One week: standing rowing (heavy weight, 4 sets); two weeks: deadlift (heavy weight, 4 sets) --> 3. One week: chest pull-ups (4 sets); two weeks: shrugs (4 sets)

Day 3: Leg training

Training plan: 1. Squats (can be more than double your body weight, 4 sets) --> 2. Leg curls (no less than 1/2 body weight, 4 sets) --> 3. Tiptoes (4 sets)

Men's weight loss fitness plan Men's gym weight loss plan

Day 4: Triceps

Training plan: 1. Narrow bench press (heavy weight, 4 sets) --> 2. One week: standing elbow press (4 sets); two weeks: supine arm curl (4 sets) --> 3. prone arm curl (4 sets)

Day 5: Biceps

Training plan: 1. Standing arm curl (heavy weight, 4 sets) --> 2. One week: pronated single arm curl (4 sets); two weeks: supinated single arm curl (4 sets)

Day 6: Shoulder training

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

Day 7: Fat Loss

Training plan: 1. Sit-ups (6 sets) --> 2. Leg raises (6 sets) --> 3. Jogging (medium speed, no slowing down allowed, 30 minutes)

From Monday to Saturday, take 20 minutes to jog after training.

Plan 2 has a larger training volume and requires friends to have perseverance and endurance.

Plan 2:

The next plan is to do it 3 times a week, every other day, and each time will take about 1 hour (compact and efficient).

1 Warm up: 5 to 10 minutes, just enough to sweat a little, you can use: stationary bicycle;

2 Strength training: 30 minutes, increase calorie consumption, promote metabolism, use: combination of equipment (see strength training for details);

3 Aerobic exercise: 20 minutes, this time directly mobilize fat burning, use: brisk walking on the treadmill, heart rate reaches 133 times;

4. Stretch and relax: 5 to 10 minutes, flexibility training, relax the muscles of the whole body, let the heart rate return to normal, use: mat movements.

Strength training: (tighten the muscles to make the body firmer, slimmer, more stylish and more slender!) Control it within about 30 minutes, 1 movement for each part, 3 sets of each movement, 15 times per set, the brackets are optional movements. 1 Chest: Seated chest press (prone push-up) 2 Back: Seated rowing (front neck pull-down) 3 Legs: Seated leg press (seated leg flexion and extension) 4 Shoulders: Seated press (dumbbell side raise) 5 Waist: Seated back press (Roman chair back stretch) 6 Abdomen: Seated crunch (fitness ball sit-up)