Fitness exercise has many benefits, such as losing weight, building muscle, etc., and there are also many things to pay attention to when exercising. Many people make plans when they are working out. I believe many people still know what the weight loss plan is for boys. So, what is the weight loss plan for a 180-pound boy? Let’s learn about the weight loss plan together!
Day 1: Chest training
1. Bench press (heavy weight, 4 groups, 8 to 12 times each). If the number you can do with your best effort is less than 8 times, it means the weight is too heavy. If it is greater than 12 times, it means the weight is too heavy. Light, needs adjustment, I won’t go into details next)
2. Single cycle: Incline press (heavy weight, 4 groups); Double cycle: Parallel bar arm extension (can be heavier, 4 groups)
3. Single week: lying bird (4 groups); double week: chest clamp (4 groups)
The second day: back training
1. Single week: pull-ups behind the neck (can be increased, 4 groups); double week: pull-ups in front of the neck (can be increased, 4 groups)
2. Single week: standing row (heavy weight, 4 groups); double week: deadlift (heavy weight, 4 groups)
3. Single week: chest lift (4 groups); biweekly: shoulder shrug (4 groups)
The third day: leg training
1. Squats (can be more than twice your body weight, 4 groups)
2. Prone leg curls (not less than 1/2 body weight, 4 groups)
3. Standing on tiptoe (4 groups)
Day 4: Triceps training
1. Narrow bench press (heavy weight, 4 groups)
2. Single week: standing elbow press (4 groups); double week: supine arm flexion and extension (4 groups)
3. Standing arm extensions (4 groups)
Day 5: Biceps training
1. Standing arm curls (heavy weight, 4 sets)
2. Single cycle: one-arm curl with an overhand grip (4 groups); double cycle: one-arm curl with an underhand grip (4 groups)
Day 6: Shoulder training
1. Front Neck Press (4 groups)
2. Behind the neck press (4 groups)
3. Standing Fly (4 groups)
4. Standing Bird (4 groups)
Day Seven: Fat Loss
1. Sit-ups (6 groups)
2. Supine leg raise (6 groups)
3. Jogging (medium speed, no slowing allowed, 30 minutes)
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