Exercise and fitness plan for fat people

 Weight loss and fitness comparison

More weight loss effects

Tip: This program has a certain intensity and density and is suitable for exercise for fat people.

Monday:
1. Warm-up: run for 30 minutes, 4 kilometers (8 kilometers/hour)
2. Equipment exercises: chest, triceps

A: Flat bench press pectoralis major 15 times/group*4 (weight 60 kg)
B: Incline bench press pectoralis major 15 times/group*4 (weight 40 kg)
C: Incline dumbbell press pectoralis major 15 times/group*4 (weight 30 kg)
D: Supine arm extension, triceps 15 times/group*4 (weight 10 kg)
E: Rope pull-down, triceps 15 times/group*4 (weight 35 kg)
F: Abdominal muscle exercises: lying down and doing abdominal crunches 20 times/group*3
3. Treadmill walking: 60 minutes (6 km/h*6 degree slope)
4. Abdominal muscle exercises: lying down and doing abdominal crunches 20 times/group*3


Tuesday:
1. Warm-up: Running 30 minutes, 4 kilometers (8 kilometers/hour)
2. Equipment exercises: back, biceps

A: Deadlift back 15 times/set*4 (weight 40kg)
B: Assisted pull-ups back 15 times/group*4 (weight 20 kg)
C: Sitting back pull 15 times/group*4 (weight 20kg)
D: One-arm bent over rowing biceps 15 times/group*4 (weight 15 kg)
E: Biceps curl biceps 15 times/group*4 (weight 25 kg)
F: Arm curl biceps 15 times/group*4 (weight 10 kg)
G: Abdominal muscle exercises: Reclining up and down, 20 times/group*3
3. Treadmill walking: 60 minutes (6 km/h*6 degree slope)
4. Abdominal muscle exercises: lying down and doing abdominal crunches 20 times/group*3


Wednesday:
1. Warm-up: run for 30 minutes, 4 kilometers (8 kilometers/hour)
2. Equipment exercises: shoulders, legs

A: Seated dumbbell press deltoid 15 times/group*4 (weight 30 kg)
B: Standing rowing deltoid 15 times/group*4 (weight 30 kg)
C: Standing lateral raise deltoid 15 times/group*4 (weight 10 kg)
D: Bent-over rowing deltoid 15 times/group*4 (weight 30 kg)
E: Smith bar squat thigh 15 times/group*4 (weight 40 kg)
F: Sitting leg extension thigh 15 times/group*4 (weight 50 kg)
G: Abdominal muscle exercises: lying down and doing abdominal crunches 20 times/group*3
3. Treadmill walking: 60 minutes (6 km/h*6 degree slope)
4. Abdominal muscle exercises: lying down and doing abdominal crunches 20 times/group*3


Thursday: Repeat Monday’s training
Friday: Repeat Tuesday’s training
Saturday: Repeat Wednesday training content


Sunday: Relax and have a rest

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