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 with some basic knowledge of 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.
Coach Chris’s video of the day:
Coach Chris’s advice for the day:
★Today’s exercise we use two training combinations, which have a certain intensity. I hope everyone will choose a safe weight based on their own circumstances!
★Gradient sets are used in leg flexion and extension. There is no rest in the drop set. You lower the weight after a certain amount of failure and continue, then fail again and lower the weight again. Here you want to pick a weight to start with that you can reach failure for 10-20 reps, then lower the weight, continue to failure for 10-20 reps, and keep lowering the weight until you complete a total of 100 reps!
★In the leg press and hack squat, the rest-pause technique is used. You need to use a weight that can reach failure for 25 times. When you are exhausted, take a short rest and continue with the saved 5 times!
Day 19: Shoulders, calves and abs
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Aerobic
20 minutes
Seated barbell twist
150 exercises per test
Leg extension
Two warm-up sets, 8-10 reps.
aGradient set Do it 100 times.
Decline sets, can let you find the feeling of exhaustion in one set, that is, lower the level immediately when you should rest. Keep the weight on and continue the action. The number of times the weight can be lowered in one set can reach 2 to 3 times. For details, you can watch the video of Coach Chris that day.
Leg press
Two warm-up sets, 8-10 times.
3pieceRest pause group, each group is 30 RM
Rest-pause set: Use a certain weight and minimum rest period Rest, continue to lift, and restimulate the muscles with a short recovery period.
Standing leg curl
1Two warm-up sets, 8-10 times.
3Group, 20 RM per group
Hack Squat
2A warm-up set of 8-10 times
3Group, each group at 30 RM
Aerobic
20 minutes
Seated barbell twist
150 exercises per test
Nutritional supplement before and after exercise Before exercise
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 workout
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.
(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
Zealandflower
Before going to bed
1Casein