Gym toning plan for men

Nowadays, more and more people love exercise and fitness, because regular exercise and fitness can have a shaping effect, and how to exercise to get in shape is a question that many people want to understand. Of course, this problem is also relatively easy to solve. There are many fitness training programs that can help shape the body. So, what about a men’s fitness club bodybuilding program? Let’s find out together!

Recommended for lying down

There are many areas that men need to pay attention to when it comes to sports and fitness. Only proper exercise and weight loss methods can have a shaping effect. Sometimes inappropriate exercise methods can cause damage to the human body! Let’s discuss the body shaping exercise program below. (Male body shaping plan, teach you how to have a cool and handsome figure)

Day 1: Chest training

1. Recommended lying down (high weight, 4 groups, 8 to 12 times in each group. If the frequency you can achieve with your best efforts is less than 8 times, then it means that the weight is too heavy, and if it is greater than 12 times, then it means that the weight is too light and needs to be adjusted. I will not elaborate more next)

2.Single week

Incline lift recommended (heavy weight, 4 sets)； weekly

3.Single week

Lying seabirds (group of 4)； weekly

Day 2: Back training

1.Single week

Pull-ups behind the neck (can be intensified, 4 sets)； weekly

2.Single week

Seated rowing (heavy weight, 4 sets)； weekly

3.Single week

Chest lifting and firming (4 groups)； weekly

Day 3: Leg training

1. Weight-bearing squats (can be more than twice the resting weight, 4 groups)

2. Side lying leg curls (not less than 1/2 rest weight, 4 groups)

3. Standing on tiptoe (4 groups)

Day 4: Triceps training

1. Narrow bench press (heavy weight, 4 sets)

2.Single week

Sitting Elbow Diastolic Blood Pressure (4 Groups)； weekly

3. Standing arm extensions (4 groups)

Day 5: Biceps training

1. Seated arm press (heavy weight, 4 sets)

2.Single week

Overhand one-arm shoulder raise (4 sets)； weekly

Day 6: Shoulder training

1. Front of neck lift (4 groups)

2. Back of neck lift (4 groups)

3. Stand up seabird (4 sets)

4. Standing seabird (group of 4)

Day Seven: Lose Weight

1. Push-ups (6 sets)

2. Supine leg raise (6 groups)

3. Running (medium speed without slowing down, 30 minutes)