Many people will envy the people who come out of the gym. The vest line, the small waist, and the extremely beautiful muscle lines. But what I want to say today is, don’t be deceived by these surfaces. In fact, most people go to the gym and don’t know what to do. It is a waste of time and you can't get good results. Unplanned training is like a headless fly with no purpose so it won't get results at all.

The plan is a guide for action. How can we do a good job without a good plan? Here are some suggestions. You need a training plan.

For chest training on Monday, skipping rope for 20 minutes, flat barbell bench press 4 sets x20, oblique dumbbell bench press 4 sets x20, tablet plus dumbbell bird 4 sets x20, butterfly clip chest 4 sets x20, plus equipment bird 4 Group x20.

If you practice a back treadmill on Wednesday, go jogging for 10 minutes, and then increase your speed. Add 5 sets of x 20 high-legs, do 5 sets of barbell rowing x 20, and add a single-arm dumbbell rowing 4 sets of x 20, straight arms Press down 3 groups x 20, plus goats stand up 3 groups x 20.

Then, if you practice your legs on Friday, do 4 sets of x20 aerobic free squats for rowing machines, take a break and do 3 sets of x20 at 45 degrees, add 5 sets of x20 instruments, and if you can jump 2 sets of x35, then Do 4 sets of side lifting bells and heels x100 x2, sitting legs flexion and extension 2 sets x20.

The suggestion here is to go to the gym every other day, which is more suitable for fitness enthusiasts who do not have too much time. Of course, if you have enough time, you can consider going every day, but also remember to take a good rest and protect your body!

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