Because boys are busy with their careers and have many social activities, sometimes they are too busy to go to the gym to exercise. But the daily exercise plan cannot be interrupted so that boys can exercise at home. It’s best to make a plan when exercising at home to avoid confusion caused by your own training. So today we will introduce to you a weekly fitness plan for men at home. Let’s take a look!
Men's weekly fitness schedule at home
Monday: Group A training plan
Tuesday: C aerobic training
Wednesday: Group B training plan
Thursday: C aerobic training
Friday: Group A training plan
Saturday: C aerobic training
Sunday: Closed
Group A training plan
Warm-up part:
Stepper: 4 minutes
Box jumping: 1 set of 10 times, complete 2 sets.
Dumbbell lunges: 1 set of 10 times, complete 2 sets.
Standing rope felling: 1 set of 10 times, complete 2 sets.
Strength training section
Front-of-neck barbell squat: 6 to 8 times as 1, complete 3 groups.
Standing dumbbell press: 6 to 8 times as 1, complete 3 sets.
Pull-ups: 6 to 8 times as 1 group, complete 3 groups.
Group B training plan:
Warm-up section
Running: 400-meter dash
Cross walking with elastic bands: 1 set of 10 times, complete 1 set.
Barbell lateral lunges: 1 set of 10 times, complete 1 set.
Standing rope lift: 1 set of 10 times, complete 3 sets.
Strength training section
Sumo style deadlift: 6 to 8 times as 1 set, complete 3 sets.
Dumbbell bench press: 6 to 8 times as 1 group, complete 3 groups.
Bent-over barbell rowing: 6 to 8 times as 1 group, complete 3 groups.
C Aerobic training (carry out every other day, one type of training at a time)
Weight-bearing walking: Wear a 15kg weight-bearing vest and walk 2 miles (about 3.2 kilometers))
Jogging: Run 1.5 miles (about 2.4 kilometers).