【J Plan】Junior Exercise Fitness Plan (First Year) - fitness plan

Junior Exercise Plan

Tip: MuscleNet has multiple fitness plans for differentiation. We named this plan [Plan J] and it is divided into three stages: elementary, intermediate and advanced. It is only for reference and learning by enthusiasts. Thanks to the enthusiastic student K for providing it.

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Action name Main exercise parts Number of sets Number of times
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Skipping rope gradually speeds up blood circulation and activates muscles and joints throughout the body 200 times
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Back Squat Quadriceps 3 groups 8-12 times Add 10 kg 6-10 times Use the starting weight, no limit to the number of times
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Leg curls (standing) biceps femoris 2 groups 8-12 times unlimited times
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Bent rowing, latissimus dorsi, 3 groups, 8-12 times, add 5 kg, no limit to the number of times, use the starting weight, no limit to the number of times.
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Upright rowing, trapezius, serratus anterior, 2 groups, 8-12 times, use starting weight, no limit to the number of times
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Bench lift, pectoralis major, triceps brachii, 3 groups, 8-12 times, add 10 kg, 6-10 times, use the starting weight, no limit to the number of times
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Behind-the-neck press, deltoid, upper back, 3 groups, 8-12 times, use starting weight, no limit to the number of times
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Two-arm curl biceps 3 groups 8-12 times Add 5 kg 6-10 times Use the starting weight, no limit to the number of times
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Wrist curls, forearms, 3 sets, 15-25 times, use starting weight, no limit to the number of times
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Decline sit-ups Rectus abdominis 3 groups 15-20 times No limit to the number of times No limit to the number of times
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Self-resisted front and rear neck flexion and extension Neck 2 groups 10-15 times 10-15 times
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Weight-bearing calf raises 3 groups 15-20 times Add 10 kg 10-15 times Use starting weight, no limit to the number of times
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Knee bending and shaking - stand your feet apart, bend your knees slightly, and relax your whole body. Flex and extend your knees and shake your whole body 200 times.