Regular fitness has many benefits, such as weight loss, but there are a lot of things to pay attention to when exercising, and some people will make some plans. Of course, doing so can make it easier for people to achieve their goals. There is a weight loss and fitness exercise plan. Many people still know it. So, what does a weekly weight loss and fitness exercise plan look like? Let’s find out together below!
Monday
Target muscles: Chest
Actions: 6 sets of flat dumbbell flyes x 10 reps, 5 sets x 12 flat dumbbell bench presses, push-ups: 6 sets x failure.
Tuesday
Target muscles: Back
Actions: 7 sets of single-arm dumbbell rows x 12 reps, 5 sets of bent-over dumbbell rows x 12 reps, straight-leg deadlift: 6 sets x 12 reps.
Wednesday
Target muscles: Shoulders
Actions: Dumbbell press 5 sets x 10 reps, bent over fly 5 sets x 10 reps, single-arm dumbbell front raise: 5 sets x 12 reps, upright rowing: 5 sets x 12 reps.
Thursday
Target muscles: 2 brachii 3 brachialis
Actions: 3 sets of dumbbell alternating curls x 8 reps, 3 sets of concentrated curls x 8 reps, 3 sets of single-arm chest curls x 12 reps, 3 sets of narrow-grip bench press x 8 reps, 3 sets of single-arm neck and back arm flexion and extension x 8 reps, 2 sets of back arm extensions x 12 reps.
Friday
Target muscles: Legs
Actions: 3 sets of scissor squats x 10 reps, 4 sets of straight-waist kneeling x 10 reps, 2 sets of frog jumps x 30 reps, 3 sets of high leg raises x 120 reps, 3 sets of supine hip lifts x 30 reps (single), target muscles: chest Waist and abdominal movements: 2 sets of parallel bar dips and extensions, 2 sets of waist twists x 40 reps, 2 sets of side abdominal rolls x to failure, 3 sets of side flexion with bells x 12 reps.
Saturday,
Target muscles: back, waist and abdomen
Actions: 2 sets of pull-ups x40 reps, 2 sets of side abdominal curls x to failure, 3 sets of side curls x12 reps.
Sunday
Rest or run
Jog for 20 minutes, jog for 5 minutes, jog for 15 minutes, jog for 5 minutes, and jog for 15 minutes.
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