The weather is cold and people become lazy, which is a breeding ground for unhealthy living. Winter fitness is a key activity to maintain good health and perfect figure. If we want to do it well, we must set a fitness schedule for ourselves, so that we can better supervise ourselves and persevere.
Time
Project
Action
Monday
Leg training
Dumbbell Squat 10-15RM (times) x3 groupsDumbbell straight leg deadlift 10-15RM
Dumbbell scissor squat 10-15RM
Tuesday
Chest training
Dumbbell chest press 10-12RM (times) x3Dumbbell wide chest 10-12RM
Dumbbell fly 10-12RM
Wednesday
Back training
Dumbbell single-arm row: 8-12RM (times) x3Dumbbell bent leg deadlift: 8-10RM
Dumbbell bent over row: 8-12RM
Thursday
Shoulder training day
Seated dumbbell press 10-12RM (times) x3Standing Dumbbell Lateral Raise 10-12RM
Upright dumbbell row 10-12RM
Friday
Bicep training day
Seated dumbbell alternating curls 8-12RM (times) x3Dumbbell Hammer Curl 8-12RM
External rotation dumbbell curl 8-12RM
Saturday
Tricep training day
Single-arm dumbbell neck arm flexion and extension 8-12RM (times) x3Dumbbell bent over arm extension 8-12RM
Narrow grip push-ups 10-15RM
Sunday
Abdominal training day
Sit-ups 15-20RM (times) x3Supine leg raise 15-20RM
Twist sit-ups 12-15RM
12-15RM from both ends
Note: "RM" is the abbreviation of "repetition maximum" in English, and its Chinese translation is "maximum repetition value". For example, "6~12RM" expresses "a weight that can be repeated up to 6~12 times."