Fitness dry goods network

11 warm-up set 8-10 times

3Groups, 6-8 per group times

Gradually increase the weight in each set

Rick Squat

3Groups, 6 times each!

You can set a safety profile for heavy weight challenges.

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11 warm-up group, each group of 8 -10 times

3Groups, 10 times each< /span>

Giant group

Side raise

2Groups, 15-20 times each! 　

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One-arm oblique side raise

2Group, 15-20 per group Second-rate! 　

Rope side raise

2Group, 15-20 per group Second-rate!

Giant set: Giant set training rules are mainly applied to large muscle groups training, such as chest, back and thighs, while the lower-intensity triple set training rule (that is, combining 3 training movements as a set with almost no rest in between) can be applied to the training of any part. The reason is obvious. For a small muscle group like the biceps, doing 4 training exercises in a row is obviously too much.

Aerobics

20 minutes

Seated Barbell Twist

150 times on one side!

Nutritional supplements before and after exercise Before exercise

Green tea

a cup

Function: Increase fat metabolism rate and increase fat energy consumption during exercise.

Creatine

5 grams

Function: Improve strength level and stimulate muscles more. Creatine itself does not participate in muscle synthesis. If the intensity of the exercise is not high, you don’t need to rush it.

Glutamine

5 grams

Function: Promote protein synthesis and prevent the breakdown of muscle protein. It is suitable for those who want to lose weight and gain muscle, especially if they add aerobic exercise to the plan.

After workout

Milk protein powder

2 spoons - 4 spoons (the dosage mainly depends on personal basis)

Function: Repair and synthesize muscle cells. It is the main nutrition for fitness.

Creatine

5 grams

Function: Helps protein anabolism. It is an auxiliary nutrition.

Glutamine

5 grams

Function: Restore functions, promote protein synthesis, and prevent the decomposition of muscle proteins.

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You can also refer to the one-day meal plan recommended by Coach Chris

(suitable for weight loss)

Breakfast

1

Protein

2

Oats

3

coffee

Second meal

1

Lean Steak

2

brown rice

The third meal

1

Chicken Breast

2

sweet sweet potato

3.

Broccoli

The fourth meal

1

fish

2

brown rice

3

Broccoli

The fifth meal

1

Chicken Breast

2

sweet sweet potato

3.

Broccoli

Pre-training meal

1

Tilapia

2

brown rice

3

coffee

Post-training supplements

1

Protein powder

2

Creatine

Dinner

1

Steak

2

Broccoli

Before going to bed

1

2 egg whites

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