MuscleNet: Suitable for reference study by crazy fitness enthusiasts and bodybuilding ladies.
Diet arrangements:
First meal:
6 egg whites and fried vegetables (tomatoes, peppers, green onions, etc.)
2 slices of bread
Meal 2:
100 grams of lean meat (chicken, lean ground beef, fish or Türkiye)
100g walnut mixed fresh salad
Meal 3:
1 scoop of whey protein powder
10 blueberries
Meal 4:
100 grams of lean meat (chicken, ground beef, fish or potatoes)
1 cup steamed vegetables (broccoli, peas, asparagus, etc.)
Meal before bed:
1 scoop of whey protein powder
Day 1:
Wide-grip tensile back muscle trainer
4 sets of 15 reps
Seated Drawstring
4 sets of 12 times
T - Bar
4 sets of 12 reps
One-Arm Dumbbell Row
4 sets of 15 reps each
Hyperextensions
4 sets of 15 reps each
Treadmill
30 minutes low intensity
Wide-grip tensile back muscle trainer4 sets of 15 reps
Seated Drawstring4 sets of 12 times
T - Bar4 sets of 12 reps
One-Arm Dumbbell Row4 sets of 15 reps each
Hyperextensions4 sets of 15 reps each
Treadmill30 minutes low intensity
Day 2: Biceps/Triceps
Hammer Curls
1. Warm-up set of 18 reps each, 4 sets of 15 reps each
Tricep dumbbell kickback
1 Warm-up, 18 times per group, 4 groups, 15 times per group
Barbell Curl
4 sets of 15 reps
Lying on triceps press
4 sets of 12 reps
< /span>Conference Bicep Cable Curl
4 sets of 12 reps
triceps Push down
4 sets of 12 reps
< span style="background-color: #00ffff">Treadmill
30 minutes low intensity
Hammer Curls1. Warm-up set of 18 reps each, 4 sets of 15 reps each
Tricep dumbbell kickback1 Warm-up, 18 times per group, 4 groups, 15 times per group
Barbell Curl4 sets of 15 reps
Lying on triceps press4 sets of 12 reps
< /span>Conference Bicep Cable Curl4 sets of 12 reps
triceps Push down4 sets of 12 reps
< span style="background-color: #00ffff">Treadmill30 minutes low intensity
Day 3: Legs
< span class="workout-image-box" style="left: 5px; width: 115px; position: absolute; top: 5px; height: 63px">
Barbell Full Squat
4 sets of 15 reps
< span class="workout-image-box" style="left: 5px; width: 115px; position: absolute; top: 5px; height: 63px">
Barbell Lunge
Each leg, 4 sets, 15 reps per set
Leg kick trainer
4 sets of 15 reps
Leg extension
4 sets of 15 reps
< span class="workout-exercise-link-box" style="font-size: 12px; left: 125px; width: 260px; line-height: 14px; font-family: Arial; position: absolute; top: 5px; height : 63px">Seated thigh flexion and extension trainer
4 sets of 12 reps
Stiff Leg Barbell Deadlift
4 sets of 15 reps
< span class="workout-image-box" style="left: 5px; width: 115px; position: absolute; top: 5px; height: 63px">Barbell Full Squat4 sets of 15 reps
< span class="workout-image-box" style="left: 5px; width: 115px; position: absolute; top: 5px; height: 63px">Barbell LungeEach leg, 4 sets, 15 reps per set
Leg kick trainer4 sets of 15 reps
Leg extension4 sets of 15 reps
< span class="workout-exercise-link-box" style="font-size: 12px; left: 125px; width: 260px; line-height: 14px; font-family: Arial; position: absolute; top: 5px; height : 63px">Seated thigh flexion and extension trainer4 sets of 12 reps
Stiff Leg Barbell Deadlift4 sets of 15 reps
Day 4: Rest
Day 5: Shoulders/Chest
Dumbbell shoulder press
4 sets of 12 reps
Lateral lift
4 sets of 12 reps
Presented on front panel
4 sets of 12 reps
One arm reverse Flyes
4 sets of 12 reps, each arm
Dumbbell Press
1台Warm-up 18 episodes, 4 groups , 15 times per group
Dumbbell fly
4 sets of 12 reps
Treadmill
30 minutes low intensity
Dumbbell shoulder press4 sets of 12 reps
Lateral lift4 sets of 12 reps
Presented on front panel4 sets of 12 reps
One arm reverse Flyes4 sets of 12 reps, each arm
Dumbbell Press1台Warm-up 18 episodes, 4 groups , 15 times per group
Dumbbell fly4 sets of 12 reps
Treadmill30 minutes low intensity
< span style="background-color: #ffffff">
Day 6:
Treadmill
30 minutes low intensity
Day 6:
Treadmill30 minutes low intensity
Day 7: Rest