Learning 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 those who want to lose weight and gain muscle (the weight does not exceed the standard weight of 15 pounds), and is suitable for Gym workout. If you exercise at home, you can use http://www.jirou.com/baodian.html instead of the relevant part movements. .
Coach Chris’s advice:
★After aerobic exercise, add barbell twisting at the end;
★Subtract 1/3 of the oats from your breakfast;
★ Completely eliminate carbohydrates --- rice, potatoes, etc. - in your last meal and use fibrous carbohydrates such as broccoli;
★For arm flexion and extension, please make sure the closer it is to shoulder width, the better;
★If you do arm flexion and extension, it is easy to use your own body weight. Please increase the weight or increase the inclination to increase the difficulty.
Today’s video:
< span style="background-color: rgb(255, 255, 0); ">Day 15: Chests, Triceps Plan
Aerobic
20 minutes
Seated Barbell Twist
150 times on one side!
Dumbbell bench press
2Warm-up set, 8-10 times
2Each group reaches exhaustion, 6 -8 times
Straight arm dumbbell overhead raise
1Warm-up set, 8-10 times
2Group to exhaustion, 10 -12 times
Incline dumbbell fly
2Group to exhaustion, 10 -12 times
Rope neck back arm extension
1Group to exhaustion, 12- 15 times
2a descending group
Dips and extensions - triceps exercise
3Group each group until exhaustion, 12-15 times
Supergroup:
Supine dumbbell triceps extension
3Group each group until exhaustion, 10-12 times
Push-ups
Three groups, each group to exhaustion
Combine the above two movements to do a superset.
Bench arm extensions
Three sets, each set to failure, 12-15 times
aerobic
20 minutes
Seated Barbell Twist
150 times on one side!
Nutritional supplement before and after exercise
Pre-workout
Green tea
a cup
Function: Increase fat metabolism rate and increase fat energy consumption during exercise.
Creatine
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.
Glutamine
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
Milk protein powder
2 spoons - 4 spoons (the dosage mainly depends on personal basis)
Function: Repair and synthesize muscle cells. It is the main nutrition for fitness.
Creatine
5 grams
Function: Helps protein anabolism. It is an auxiliary nutrition.
Glutamine
5 grams
Function: Restore functions, promote protein synthesis, and prevent the decomposition of muscle proteins.
(suitable for weight loss)
Breakfast
1
Protein
2
Oats
3
coffee
Second meal
1
Lean Steak
2
brown rice
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
1Casein