Fitness Together

Study 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 people who want to lose weight and gain muscle (the weight does not exceed the standard Weighing 15 pounds), suitable for exercising in the gym. If you are exercising at home, you can use http://www.jirou .com/baodian.html Relevant parts are replaced by actions here.

Day 32: Shoulder Exercise Plan

Aerobics

20 minutes

Sitting Twist

150 times on one side

Smith Shoulder Press

2A warm-up set of 10-12 times

3Groups, 10-12 per group times

Smith Shoulder Press [Behind Neck]

1Group, 8-10 times

1A descending set, 8-10 times

Seated lateral raise

4A descending set, 10 times !

Smith Instrument Shrug< /p>

11 warm-up group, 8-10 times

3Group, 18-20 times< /span>

Reverse Machine Fly

7 groups [FST-7 ], 15 reps per group + partial reps to failure!

Aerobics

20 minutes

Sitting Twist

150 times on one side

Nutritional supplement before and after exercise Before exercise

L-carnitine

2 capsules
Function: Promote the conversion of fat into energy. Taking L-carnitine can reduce body fat and weight at the same time.No loss of water or muscle mass.

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 exercise

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.

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