Study tips:
This fitness plan is translated from the BODYGUILDING website and is guided by coach Chris. The teaching process lasts for 12 weeks, with a total of 84 days of fitness exercise plan.
The plan is aimed at people who want to lose weight and gain muscle (the weight does not exceed the standard Weighing 15 pounds), suitable for exercising in the gym. If you are exercising at home, you can use http://www.jirou .com/baodian.html Relevant parts are replaced by actions here.
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Day 53: Back, biceps exercise Plan
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Aerobics
20 minutes
Seated barbell twist
150 times on one side!
Underhand grip close pulldown
23 warm-up groups, each group of 8 -10 times
3Groups, 8-10 per group Second-rate!
23 warm-up groups, each group of 8 -10 times
3Groups, 12-15 per group Second-rate!
Bent-over barbell row
23 warm-up groups, each group of 8 -10 times 3Groups, 10-12 per group Second-rate!
Underhand grip close pulldown
3Groups, 12-15 per group Second-rate!
Spider Curl< /p>
11 warm-up group, each group of 8 -10 times
3Groups, 8-10 per group Second-rate!
Intensive Curls< /p>
11 warm-up group, each group of 8 -10 times
3Groups, 12-15 per group Second-rate!
Oblique curl
77 groups, 10-15 times each
Aerobics
20 minutes
150 times on one side!
a cup
Function: Increase fat metabolism rate and increase fat energy consumption during exercise.
5 grams
Function: Improve strength level and stimulate muscles more. Creatine itself does not participate in muscle synthesis. If the intensity of the exercise is not high, you don’t need to rush it.
5 grams
Function: Promote protein synthesis and prevent the breakdown of muscle protein. It is suitable for those who want to lose weight and gain muscle, especially if they add aerobic exercise to the plan. After workout
2 spoons - 4 spoons (the dosage mainly depends on personal basis)
Function: Repair and synthesize muscle cells. It is the main nutrition for fitness.
5 grams Function: Helps protein anabolism. It is an auxiliary nutrition.
5 grams
Function: Restore functions, promote protein synthesis, and prevent the decomposition of muscle proteins.
Breakfast
1
Protein
2
Oats
3
coffee
Second meal
1
Lean Steak
2
brown rice
The third meal
1
Chicken Breast
2
sweet sweet potato
3.
Broccoli
The fourth meal
1
fish
2
brown rice
3
Broccoli
The fifth meal
1
Chicken Breast
2
sweet sweet potato
3.
Broccoli
Pre-training meal
1
Tilapia
2
brown rice
3
coffee
Post-training supplements
1
Protein powder
2
Creatine
Dinner
1
Steak
2
Broccoli
Before going to bed
2 egg whites
Seated Barbell Twist
Green tea
Creatine
Glutamine
Milk protein powder
Creatine
Glutamine
(suitable for weight loss)