Muscle Network Tips: This fitness plan is provided by fitness coaches and provides a guideline for students every time they go to the gym. The usual process is to first demonstrate the five movements to be done, and then instruct some students to do the five movements in sequence. And check whether the actions are standard and reasonable. After meeting the key points, students will be assigned to complete the day's actions in sequence.
The following movements are exercises for 24 times, and you should practice the training plan once every time you go to the gym. It is recommended to go to the gym 3-5 times a week. Members can also explore on their own through the action demonstrations provided on MuscleNet, so they do not have to be guided by a coach.
The entire fitness plan can be adjusted appropriately according to personal circumstances. We welcome more fitness coaches to provide us with practical lesson plans.
First training chest/back/legs/shoulders/abdomen
(Beginner) Seated chest press [3?20] (Beginner) Powered pull-up (wide) [3?20] (Beginner) Seated leg kick exercise [3?20]
(Beginner) Seated Barbell Front Neck Press [3?20] (Beginner) Lying on your back with your knees bent and crunching
Second training back/legs/chest/shoulders/abdominal + cardiopulmonary function 2KM (bike 8)
(Beginner) Seated Pulley Front Neck Pulldown [3?20] (Beginner) Smith Squat [4?20] (Beginner) Smith Flat Chest Press [3?20]
(Beginner) Seated Shoulder Press [3?20] (Beginner) Sit on both ends of the bench
The third training leg/chest/back/shoulder/abdomen
(Beginner) Smith Machine Half Squat [3?20] (Beginner) Seated Machine Chest Press [3?20] (Beginner) Seated Rowing Machine (Low) [3?20]
(Beginner) Seated dumbbell press [3?20] (Beginner) Barbell rotation [2?20] (Beginner) Unilateral dumbbell pull [2?20]
The fourth training chest/back/legs/shoulders/abdomen
(Beginner) Seated chest press [3?20] (Beginner) Assisted pull-up (wide) [3?20] (Beginner) Seated leg press [3?20]
(Beginner) Seated Barbell Front Neck Press [3?20] (Beginner) Lying on your back with your knees bent and crunching [3?20]
The fifth training back/legs/chest/Shoulders/Abdomen
(Beginner) Seated Pulley Front Neck Pulldown [3?20] (Beginner) Smith Squat [3?20] (Beginner) Smith Flat Chest Press [3?20]
(Initial) Seated shoulder press [3?20] (Initial) Sit on both ends of the bench [3?20]
The sixth training leg/chest/back/shoulder/abdominal + cardiopulmonary function 2KM (bike 8)
(Beginner) Smith Machine Half Squat [3?20] (Beginner) Seated Machine Chest Press [3?20] (Beginner) Seated Rowing Machine (Low) [3?20]
(Beginner) Seated dumbbell press [3?20] (Beginner) Barbell rotation [2?20] (Beginner) Unilateral dumbbell pull [2?20]
The seventh training: chest/shoulders/triceps/hamstrings/abs
(Beginner) Flat barbell chest press [3?20] (Beginner) Flat dumbbell chest press [3?20] (Beginner) Seated dumbbell press [3?20]
(Beginner) Sitting Dumbbell Arm Flexion and Extension [3?20] (Beginner) Leg Curl Exercises [3?20] (Beginner) Bent Over and Back Push [3?20]
(Initial) Lie on your back with your knees bent and abdominal curls
The eighth training: back/legs/biceps/flanks
(Beginner) Seated pulley pull-down [3?20] (Beginner) Seated rowing machine (low) [3?20] (Beginner) Seated rear fly [3?20]
(Beginner) Dumbbell Lunge Squat [3?20] (Beginner) Seated Curl [2?20] (Beginner) Turn, Bent Knees, Sit and Shoulder Raise [2?10]
The ninth training: chest/shoulders/triceps/hamstrings/abdominals
(Beginner) Smith plate chest press [3?20] (Beginner) Flat dumbbell chest press [3?20] (Beginner) Seated dumbbell press [3?20]
(Beginner) Sitting Dumbbell Arm Flexion and Extension [3?20] (Beginner) Leg Curl Exercises [3?20] (Beginner) Bent Over and Back Push [3?20]
(Initial) Lie on your back with your knees bent and abdominal curls
The tenth training leg/hamstrings/triceps/biceps + cardiopulmonary 2KM (bike 8)
(Beginner) Smith squat [3?20] (Medium) Seated leg extension [3?20] (Beginner) Leg curl exercise [3?20]
(Beginner) Seated triceps exerciser [3?20] (Beginner) Narrow push-ups [3?20] (Beginner) Seated curler [3?20]
(Beginner) Standing straight bar curl
The eleventh training chest/back/shoulders/abdomen
(Beginner) Flat barbell chest press [3?20] (Beginner) Flat dumbbell chest press [3?20] (Beginner) Assisted pull-ups (wide) [3?20]
(Intermediate) Dumbbell knee-bent deadlift [3-20] (Intermediate) Bent-over dumbbell row [3-20] (Beginner) Shoulder raise [3-20]
(Beginner) Seated Barbell Front Neck Press [3?20] (Beginner) Sit on both ends of the bench
The twelfth training shoulder/triceps/biceps/hamstrings/flanks
(Intermediate) Dumbbell lateral arm raise [3?20] (Intermediate) Seated barbell behind-the-neck press [3?20] (Intermediate) Supine barbell arm extension [3?20] (Beginner) Bent-over rope lock single-arm extension [ 3?20] (Beginner) Curved bar arm curl [3?20] (Intermediate) Dumbbell one-arm curl [3?20]
(Intermediate) Straight-leg deadlift [3?20] (Beginner) Unilateral dumbbell pull [2?15]
The Thirteenth Training Back/Chest/Calf/Abdominal + Cardiopulmonary Function 3KM (Bicycle 8)
(Medium) Seated Pulley Pulldown (Wide) [3?20] (Beginner) Seated Rowing Machine (Low) [3?20] (Beginner) Seated Chest Clamp [3?20] (Beginner) Flat Barbell Chest Press [3? 20] (Initial) Sitting calf raise [3?20] (Initial) Lying on your back with your knees bent and crunching [2?20]
The fourteenth training chest/shoulders/biceps
(Beginner) Flat Dumbbell Chest Press (Beginner) Flat Dumbbell Fly (Beginner) Seated Dumbbell Press (Intermediate) Back Fly
(Beginner) Standing straight bar curl (medium) Seated dumbbell one-arm curl (medium) Hammer dumbbell curl
The fifteenth training: Back/shoulders/triceps/hamstrings
(Medium) Bent-over dumbbell rowing (Beginner) Seated rowing machine (low) (Medium) Dumbbell curled-arm lateral raise
(Middle) Seated barbell behind-the-neck press (Middle) Supine barbell arm extension (Middle) Standing cable push-down (Middle) Pulley leg curl
The sixteenth training leg/biceps/triceps/abs
(Intermediate) Seated leg extension [3?20] (Beginner) Smith squat [3?20] (Beginner) Curved bar arm curl [3?20]
(Middle) Dumbbell alternating curl [3?20] (Middle)Supine barbell arm flexion and extension [3?20] (beginner) bent over rope lock single arm flexion and extension [3?20]
(Middle) Lie on your back with straight legs and do abdominal crunches [3?20] (Middle) Lie on your back with leg kicks [2?20]
The seventeenth training session: chest/shoulders/biceps/calf + cardiopulmonary function 3KM (bike 8)
(Beginner) Flat dumbbell chest press [3?20] (Beginner) Flat dumbbell fly [3?20] (Beginner) Seated dumbbell press [3?20]
(Middle) Back Fly [3?20] (Beginner) Standing Straight Bar Curl [3?20] (Middle) Seated Dumbbell One-Arm Curl [3?20]
(Intermediate) Hammer dumbbell curl [3?20] (Beginner) Seated calf raise
The 18th training session: Back/shoulders/triceps/hamstrings
(Middle) Bent-over dumbbell row [3?20] (Beginner) Seated rowing machine (low) [3?20] (Middle) Dumbbell lateral arm raise [3?20]
(Middle) Seated barbell behind-the-neck press [3?20] (Middle) Supine barbell arm extension [3?20] (Middle) Standing cable push-down [3?20]
(Middle) Pulley Leg Curl[3?20]
The 19th training leg/biceps/triceps/abs
(Intermediate) Seated leg extension [3?20] (Beginner) Smith squat [3?20] (Beginner) Curved bar arm curl [3?20]
(Intermediate) Dumbbell alternating curls [3?20] (Intermediate) Supine barbell arm extensions [3?20] (Beginner) Bent-over rope lock single-arm extensions [3?20]
(Middle) Lie on your back with straight legs and do abdominal crunches [3?20] (Middle) Lie on your back with leg kicks [3?20]
The 20th training chest/shoulders/biceps/calf/
(Beginner) Flat dumbbell chest press [3?20] (Beginner) Flat dumbbell fly [3?20] (Beginner) Seated dumbbell press [3?20]
(Middle) Back Fly [3?20] (Beginner) Standing Straight Bar Curl [3?20] (Middle) Seated Dumbbell One-Arm Curl [3?20]
(Intermediate) Hammer dumbbell curl [3?20] (Beginner) Seated calf raise
The twenty-first training: Back/shoulders/triceps/hamstrings + cardiopulmonary 3KM (bike 8)
(Medium) Bent-over dumbbell rowing [3?20] (Beginner) Seated rowing machine (low) [3?20] (Medium) Dumbbell rowingBell bent arm side raise [3?20]
(Middle) Seated barbell behind-the-neck press [3?20] (Middle) Supine barbell arm extension [3?20] (Middle) Standing cable push-down [3?20]
(Middle) Pulley Leg Curl[3?20]
The twenty-second training leg/hamstrings/triceps/biceps
(Beginner) Smith squat [3?20] (Medium) Seated leg extension [3?20] (Beginner) Leg curl exercise [3?20]
(Beginner) Seated triceps exerciser [3?20] (Beginner) Narrow push-ups [3?20] (Beginner) Seated curler [3?20]
(Beginner) Standing straight bar curl
The twenty-third training chest/back/shoulders/abdomen
(Beginner) Flat barbell chest press [3?20] (Beginner) Flat dumbbell chest press [3?20] (Beginner) Assisted pull-ups (wide) [3?20]
(Intermediate) Dumbbell knee-bent deadlift [3-20] (Intermediate) Bent-over dumbbell row [3-20] (Beginner) Shoulder raise [3-20]
(Beginner) Seated Barbell Front Neck Press [3?20] (Beginner) Sit on both ends of the bench
The twenty-fourth training session, all-round physical fitness test-evaluation
Back/shoulders/calves/flanks + cardiopulmonary function 5KM (cycling level 8)
(Beginner) Seated pulley front pull-down (Beginner) Assisted pull-up (narrow) (Beginner) Assisted pull-up (narrow)
(Beginner) Standing calf raise (Beginner) Seated barbell twist
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