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 today:
★The weakest part in training may be your grip, and excessive use will have an impact on the target muscles, so Kris will choose a weight training belt to transfer the grip to the training area, so that you can use greater weight and strength.times to bombard the target muscles. In the video, you will see how Kris uses the booster belt. In view of the inquiries from many friends, Muscle Structure is already purchasing supplies in this area, so stay tuned;
★Changing the grip width will change the target muscles and exercise intensity;
★An underhand grip pull-down will exercise the latissimus dorsi muscles even more;
★Use an incline bench to perform dumbbell rows to eliminate waist movement and stress;
★ Close pull-ups and raising your legs can not only exercise your back, but also exercise your abdomen;
★If you are an experienced bodybuilder, you should know the importance of pumping to you, and nitric oxide can enhance this process;
★Try rotating your wrists when doing preacher curls to hit your biceps more — watch the video for details!" > Coach Chris’s video today:
Day 16: Chest and Triceps Plan
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Aerobic
20 minutes
Seated Barbell Twist
150 times on one side!
Reverse drop-down
1Warm-up set, 10-12 times
3Groups, each group is exhausted, 10-12 times
Wide grip pulldown
3Groups, each group is exhausted, 12-15 times
Bent-over dumbbell rowing
3Groups, each group is exhausted, 15-17 times
V type pull-ups
33 groups, each group is exhausted, 10 -12 times
Dumbbell alternating curls
A warm-up set, 8-10 times
3Each set to failure, 12-14 times
Single-arm dumbbell preacher curl
A warm-up set, 8-10 times
33 groups to exhaustion, 12 -14 times
Spider curl
3Per set to failure, 15-20 times
Aerobic
20 minutes
Seated Barbell Twist
150 times on one side!
Nutritional supplements before and after exercise Before exercise
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
The 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