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.
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Day 83: Biceps and triceps exercises
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Aerobics
20 minutes
Seated barbell twist
150 times on one side!
Super Group
Three-head press
5Groups, 50.40.30.20.10 times per group!
5Group, each Group 10.20.30.40.50 times!
Standing bicep cable curl
5Group, each group 50.40.30.20 .10 times!
5Groups, 10.20.30.40.50 times per group!
Aerobic
20 minutes
Seated Barbell Twist
150 times on one side!
Nutritional supplement before and after exercise
Pre-workout
L-carnitine
1 pill (if you are a bodybuilder, take 2 pills)Function: Promote the conversion of fat into energy. Taking L-carnitine can reduce body fat and weight without losing water and muscle.
Green tea
a cup
Function: Increase fat metabolism rate, increase exercise efficiencyfat energy consumption during the process.
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Creatine
5 grams (if you are a bodybuilder, eat 5 grams after exercise)
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.
After workout
Milk protein powder
2 scoops (if you are a bodybuilder, you can add 3-4 scoops)
Function: Repair and synthesize muscle cells. It is the main nutrition for fitness.
Glutamine
5 grams (if you are a bodybuilder, eat another 5 grams before exercising.)
Function: Restore functions, promote protein synthesis, and prevent the decomposition of muscle proteins.
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(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
12 egg whites
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