Step by step, gym fitness fat reduction detailed plan

Warm up 8-10 minutes before each training session

First training

Chest / back / leg / shoulder / abdomen (20 minutes) + 30 minutes (treadmill)

(初) sitting posture push chest [2╳20] (initial) boost pull-ups (wide) [2╳20] (initial) sitting posture kicking exercises [2╳20]

(初) sitting posture barbell neck front push [2╳20] (initial) supine knee flexion

Second training

Back/leg/chest/shoulder/abdomen+cardiopulmonary function 2KM (bicycle 8) 30 minutes (multifunction device)

(initial) sitting position pulley neck front pull down [2╳20] (initial) Smith squat [2╳20] (initial) Smith flat push chest [2╳20]

(初) sitting posture shoulder lifter [2╳20] (initial) sitting on the bench from both ends [2╳20]

Third training

Leg / chest / back / shoulder / abdomen + aerobic training 45 minutes (bike 5)

(初)Smith machine half a squat [2╳20] (initial) sitting posture push chest [2╳20] (initial) sitting position rowing device (low) [2╳20]

(初) sitting posture dumbbell press [2╳20] (initial) barbell swivel [2╳20] (initial) one-sided dumbbell lifting

Fourth training

Chest / back / leg / shoulder / abdomen + cardiopulmonary function 2KM (bicycle 8) + 30 minutes (treadmill)

(初) sitting position push chest [2╳20] (initial) booster puller (wide) [2╳20] (initial) sitting posture kicker [2╳20]

(初) barbell neck front push [2╳20] (initial) supine kneeling

Fifth training

Back/leg/chest/shoulder/abdomen+cardiopulmonary function 2KM (bicycle 8) 30 minutes (multifunction device)

(初) sitting position pulley neck front pull down [2╳20] (initial) Smith squat [2╳20] (initial) Smith flat push chest [2╳20]

(初) sitting posture shoulder lifter [2╳20] (initial) sitting on the bench from both ends

Sixth training

Leg / chest / back / shoulder / abdomen + multi-function device 50 minutes

(初)Smith machine half a squat ([2╳20] (initial) sitting posture push chest [2╳20] (initial) sitting position rowing device (low) [2╳20]

(初) sitting posture dumbbell press [2╳20] (initial) barbell swivel [2╳30] (initial) one-sided dumbbell lifting [2╳20]

Seventh training

Chest / shoulder / triceps / rear / abdomen + heart and lung 1KM (treadmill 3) + 30 minutes (multifunction device)

(初) flat barbell push chest [2╳20] (initial) flat dumbbell push chest [2╳20] (initial) sitting posture dumbbell press [2╳20]

(初) dumbbells flexed and stretched [2╳20] (initial) leg curler exercises [2╳20] (initial back body [2╳20])

(初) supine knees and abdomen [2╳20]

Eighth training

Back / leg / biceps / flank + cardiopulmonary 1KM (treadmill 3) + (bicycle 5) 30 minutes

(initial) sitting position pulley pull down [2╳20] (initial) sitting position rowing device (low) [2╳20] (initial) sitting position after flying birds [2╳20]

(初)dumb darts 蹲 [2╳20] (initial) sitting posture curler [2╳20] (initial) swivel knees supine shoulders [2╳20]

Ninth training

Leg/strand muscle group / triceps / biceps + aerobic training for 50 minutes (multifunction device 3)

(初) Smith squat (中[3╳20] (middle) sitting posture flexion and extension [2╳20] (initial) leg curler practice [2╳20]

(初) sitting posture three-head exerciser [2╳20] (initial) narrow-distance push-ups [2╳20] (initial) sitting posture curler [2╳20]

(初) standing straight pole curl [2╳20]

Tenth training

Chest / back / shoulder / abdomen + cardiopulmonary function 2KM (bicycle 8) + 50 minutes (treadmill)

(初) flat barbell push chest [2╳20] (initial) flat dumbbell push chest [2╳20] (initial) boost pull-ups (wide) [2╳20]

(middle) dumbbells bent knees hard pull [2╳20] (middle) bent dumbbell rowing [2╳20] (initial) shoulder flat lifter [2╳20]

(初) barbell neck front push [2╳20] (initial) seat bench from both ends [2╳20]

Eleventh training

Shoulder / triceps / biceps / posterior muscle / lateral abdominal cardiopulmonary function 2KM (bike 8)

(middle) dumbbell flexion arm side lift [2╳20] (middle) sitting posture barbell neck back press [2╳20] (middle) supine barbell arm flexion and extension [2╳20]

(初) leaning rope lock single arm flexion and extension [2╳20] (initial) curved bar support arm curling [2╳20] (middle) sitting dumbbell single arm curling [2╳20]

(middle) straight leg deadlift [2╳20] (initial) one-sided dumbbell lifting [2╳20]

Twelfth training

Comprehensive test evaluation summary + aerobic training for 60 minutes (multifunction device 3)

Fat loss diet plan (reference)

Breakfast 8:00, skim milk 250ml, appropriate amount of vegetables and fruits, 2 whole wheat bread, 2 protein

12:00 lunch, 75g staple food, 50g meat, 150g vegetables (preferably raw or not)

Dinner 18:00, staple food 50g, meat 50g, vegetables 150g, fruit right amount

Slimming vegetables: cucumbers tomatoes celery leeks cabbage green vegetables lettuce

Weight Loss Fruit: Apple Orange Peach

Bodybuilding Food: Coarse Grains Boiled Potatoes Corn Oatmeal, Apple Orange Peach Fragrance Juice, Various Vegetables

Dish, Beans, Milk, Yogurt, Chicken Breast, Lean Beef, Fish, Eggs (to Egg Yolk)