Chapter 3 Rules
After four weeks of systematic training, the standardization of training movements will naturally be no problem, and your nervous control system and muscle fibers will also be greatly improved due to the gradually strengthening training mode during these four weeks. Starting from the fifth week, you will go to the next level, and both the intensity and type of training will be greatly improved. Remember, sailing against the current, if you don't advance, you will retreat. Do you want to make progress and get in good shape? Lifting more weight during training is the only way.
In Chapter 3, FitTime will give you a new training mode, which is the three-body training mode, which means that the muscle groups targeted by each training are more concentrated than those in previous weeks. FitTime selects The most effective and reasonable solution is "Push/Pull/Legs" split training mode.
Chapter 3 Plan 1 (Push)
TargetMuscle group
Action
Number of sets/reps
Rest between setsTime
Chest
Flat bench press
3/6-8
2-3 minutes
Incline dumbbell bench press
3/8-10
2-3 minutes
Incline dumbbell fly
3/12-15
2-3 minutes
Shoulder
Standing Barbell Press
3/6-8
2-3 minutes
Smith Upright Lift
3/8-10
2-3 minutes
Standing Dumbbell Lateral Raise
3/12-15
2-3 minutes
Three heads
Close grip bench press
3/6-8
2-3 minutes
Dumbbell arm extensions behind the neck
3/10-12
2-3 minutes
Rope push down
3/12-15
2-3 minutes
Chapter 3 Plan 2 (Legs)
TargetMuscle group
Action
Number of sets/reps
Rest between setsTime
Legs
Squat
3/6-8
2-3 minutes
Leg press
3/8-10
2-3 minutes
Prone leg curl
3/10-12
2-3 minutes
Calf
Standing calf raise
3/10-12
2-3 minutes
Seated calf raise
3/10-12
2-3 minutes
Abdomen
Reverse crunch
3/10-12
2-3 minutes
Kneeling rope pull-down abdominal crunch
3/10-12
1-2 minutes
Crunch
3/10-12
1-2 minutes
Chapter 3 Plan 3 (Pull)
TargetMuscle group
Action
Number of sets/reps
Rest between setsTime
Back
Bent-over barbell row
3/6-8
2-3 minutes
High pull-down
3/8-10
2-3 minutes
Seated Rope Row
3/12-15
2-3 minutes
Orthogonal
Barbell shrug
3/6-8
2-3 minutes
Two heads
Bicep curl
3/6-8
2-3 minutes
Incline dumbbell curl
3/8-10
2-3 minutes
Preacher Bench Curl
3/12-15
2-3 minutes
Forearm
Reverse grip dumbbell wrist curl
3/10-12
1-2 minutes
" >
Before training:
After training:
Supplement 1.5 tablespoons of whey protein powder within 30 minutes before exercise (function: to provide muscles with easily absorbed protein in a timely manner) " >
A glass of orange juice
A bowl of oatmeal
Two fruits
Two scrambled eggs
Lunch
Bread, barbecue
Fruit, yogurt
Dinner
One serving of steak
One potato
Half bowl of vegetables
A bowl of pasta
Half bowl of rice
A cup of green tea
Midnight snack
A portion of peanut butter bread (eat with peanut butter wrapped in bread)