We all know that fitness has many benefits, such as body shaping, fat loss, etc. However, because each fitness action has different uses, we need to pay more attention when choosing actions. When exercising, you can also formulate Some plans, of course, are very good for fitness. So, what about a mass fat loss program for men? Let’s take a look.
Monday: 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: prone fly (4 groups); double week: chest clamp (4 groups)
Tuesday: 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); two weeks: shoulder shrug (4 groups)
Wednesday: 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)
Thursday: 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)
Friday: Biceps training
1. Standing arm curls (heavy weight, 4 sets)
2. Single cycle: one-arm curl with overhand grip (4 groups); double cycle: one-arm curl with underhand grip (4 groups)
Saturday: 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).
Friday: 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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