Tips: < /strong>This morning and afternoon split training plan is suitable for intermediate fitness enthusiasts.
Fitness plan:
Monday
morning
Chest
Incline barbell press - warm-up set
1-3 groups
3-5 times
Incline barbell press-heavy weight
6 groups
5 times
Dumbbell bench press
5 groups
10 times
Incline dumbbell fly
3 groups
8-10 times
Afternoon: 30 minutes of aerobic and abdominal muscle exercise
Tuesday
morning
Legs
Barbell back squat - warm-up set
1-3 groups
3-5 times
Barbell back squat-heavy weight
7 groups
3 times
Leg press-heavy weight
5 groups
10 times
Leg flexion and extension - light weight
3 groups
8 times
Afternoon: 30 minutes of aerobic and abdominal muscle exercise
Wednesday
morning
Shoulder
Standing press
3 groups
8 times
Wide Grip Barbell Straight Arm Row
3 groups
8 times
Standing Dumbbell Straight Arm Row
3 groups
8 times
Dumbbell lateral raise
4 groups
12 times
Sitting prone side raise
4 groups
12 times
Afternoon: 30 minutes of aerobic and abdominal muscle exercise
Thursday
morning
Arm
Barbell curl
3 groups
8-12 times
Seated dumbbell curl
3 groups
8-12 times
Preacher Bench Curl
3 groups
8-12 times
Supine triceps extension
4 groups
8-12 times
Triceps push-down
4 groups
8-12 times
Incline dumbbell triceps extension
4 groups
8-12 times
Afternoon: 30 minutes of aerobic and abdominal muscle exercise
Friday
morning
Back
Barbell deadlift-warm up with light weight
1-3 groups
--
Barbell deadlift-heavy weight
7 groups
2 times
Single-arm dumbbell row-heavy weight
5 groups
10 times
Wide Grip Pulldown
3 groups
8 times
Afternoon
Afternoon: 30 minutes of aerobic and abdominal muscle exercise
Closed on Saturdays and Sundays
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