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 lose weight and gain muscle, and is suitable for exercising in the gym. If you are exercising at home, you can use http://www.jirou.com/baodian.html the relevant part movements instead.
This set of plans will guide you step by step to strengthen yourself. I believe that through this study, you will be able to arrange your own fitness plan freely in the future.

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Exercise Tips:

After a day of rest, on the fourth day we use the FST-7 training mode to exercise the back and biceps.

​FST-7 training mode:The rest between groups generally does not exceed 30 seconds to ensure continuous muscle stimulation.

Day 4: Back + Biceps

Aerobic exercise
20 minutes

Underhand grip pull-down

1 warm-up set, 8-10 times

3 groups, 8-10 times

Bent-over barbell row

1 warm-up set, 8-10 times

3 groups, 10-12 times

Goat stand up/dorsiflexion and extension

1 warm-up set, 10-12 times

2 groups, 10-12 times

Straight arm press down

7 groups, 10-15 times