Eight-week introductory fitness plan: weeks seven and eight (quadruple training) - fitness plan

Week 7 and Week 8 (quadruple training)

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Chapter 4 Rules

Did you stick to the six weeks of training? Very good, you are almost ready to graduate. In the last chapter of training that FitTime has prepared for you, you will see a significant improvement in strength and muscle, and these last two weeks mean going from "novice" to "advanced" This radical change.

In the next two weeks, we will make another change to the training plan, upgrading from "three body" to "four body". More detailed training can make the training more targeted, and the stimulation and tearing of each muscle group will be more intense. The "quadruple training plan" you used in the last two weeks is divided into - chest, triceps and abdominal muscles; back, biceps and forearms; thighs and calves; shoulders, trapezoids and abdominal muscles. (Yes, you have to train your abdominal muscles twice a week. This is because the abdominal muscles are very important for the activity and stability of the lumbar spine, and the fatigue resistance of the abdominal muscles also determines that they can be trained more frequently.) < /p>

The following plans should be made once a week, such as plan one on Monday, plan two on Tuesday, plan three on Thursday, and plan four on Friday.

Chapter 4 Plan 1

TargetMuscle group

Action

Number of sets/reps

Rest between setsTime

Chest

Flat bench press

3/4-6

2-3 minutes

Incline dumbbell bench press

3/6-8

2-3 minutes

Incline dumbbell fly

3/15-20

1 minute

Rope flying bird

3/15-20

1 minute

Three heads

Close grip bench press

3/4-6

2-3 minutes

Dumbbell arm extensions behind the neck

3/6-8

2-3 minutes

Rope push down

3/15-20

1 minute

Abdomen

Hanging leg raise

3/Exhaustion

1 minute

Two-way crunch

3/Exhaustion

1 minute

Plank

3/1 minute

1 minute

Chapter 4 Plan 2

Target muscle groups

Action

Number of sets/reps

Rest time between sets

Back

Bent-over barbell row

3/4-6

2-3 minutes

High pull-down

3/6-8

2-3 minutes

Seated Rope Row

3/15-20

1 minute

Upright arm press

3/15-20

1 minute

Two heads

Bicep curl

3/4-6

2-3 minutes

Incline dumbbell curl

3/6-8

2-3 minutes

Preacher Bench Curl

3/15-20

1 minute

Forearm

Reverse grip dumbbell wrist curl

3/12-15

1 minute

Overhand grip dumbbell wrist curl

3/12-15

1 minute

Chapter 4 Plan 3

Target muscle groups

Action

Number of sets/reps

Rest time between sets

Thigh

Squat

3/4-6

2-3 minutes

Leg press

3/4-6

2-3 minutes

Leg extension

3/15-20

1 minute

Romanian Deadlift

3/4-6

2-3 minutes

Calf

Standing calf raise

3/25-30

2-3 minutes

Seated calf raise

3/25-30

2-3 minutes

Chapter 4 Plan 4

Target muscle groups

Action

Number of sets/reps

Rest time between sets

Shoulder

Standing Barbell Press

3/4-6

2-3 minutes

Smith Upright Lift

3/6-8

2-3 minutes

Standing Dumbbell Lateral Raise

3/15-20

1 minute

Bent-over dumbbell lateral raise

3/4-6

1 minute

Orthogonal

Barbell shrug

3/4-6

2-3 minutes

Dumbbell shrug

3/25-30

1 minute

Abdomen

Reverse crunch

3/Exhaustion

1 minute

Crunch

3/Exhaustion

1 minute

Kneeling rope pull-down abdominal crunch

3/15-20

1 minute

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Nutrition recommendations before and after training

Before training:

Drink a cup of coffee 1 hour before exerciseCoffee (function: increase a certain amount of energy in the short term)
After training:
Supplement 1.5 spoons of whey protein powder within 30 minutes before exercise (function: to provide muscles with easily absorbed protein in a timely manner)

Natural Food Plan

Breakfast