We all know that there are many benefits of fitness, such as shaping, fat reduction, etc., but because they use of each fitness action is different, so we must pay more attention to the choice of movements, and can also be formulated during fitness Some plans, of course, are very good for fitness. So, what about the weight loss program for men? Take a look.

 Monday: chest training

1. Horizontal press (large weight, 4 groups, 8 to 12 times in each group, if you can do your best to achieve less than 8 times, it means that the weight is too heavy than 12 times, it means that the weight is too light, need to be adjusted, I will not go into details next)
2. One week: upward slanting press (large weight, 4 groups); two weeks: double bar arm flexion and extension (can be increased, 4 groups)
3. One week: lying bird (4 groups); two weeks: clip chest (4 groups)

Tuesday: practice back

1. One week: pull-up at the back of the neck (can be increased, 4 groups); two weeks: pull-up at the front of the neck (can be increased, 4 groups)
2. One week: stand-up rowing (large weight, 4 groups); two weeks: deadlift (large weight, 4 groups)
3. One week: chest pull (4 groups); two weeks: shrug (4 groups)

Wednesday: leg training

1. Squat (can be more than double overweight, 4 groups)
2. Prone leg curl (not less than 1/2 bodyweight, 4 groups)
3. Standing (4 groups)

Thursday: practice triceps

1. Narrow bench press (large weight, 4 sets)
2. One week: standing elbow depression (4 groups); two weeks: supine arm flexion and extension (4 groups)
3. Pitch and flexion and extension of arm (4 groups)

Friday: practice biceps

1. Standing arm curl (large weight, 4 groups)
2. One week: positive grip one arm curl (4 groups); two weeks: reverse grip one arm curl (4 groups)

Saturday: Shoulder training

1. Front neck press (4 groups)
2. Press behind the neck (4 groups)
3. Standing Asuka (Group 4)
4. Fly bird (group 4).

Week 7: Reduce fat

1. Sit-ups (6 sets)
2. Supine leg lift (6 groups)
3. Jogging (no deceleration at medium speed, 30 minutes)

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