In fitness, there are many things to pay attention to. At the same time, in fitness, the effect of each fitness movement is different. Many people make fitness plans in order to get better at fitness. Some people still know about the fitness plans of girls' gyms. So, what about a weekly gym fitness plan for girls? Let’s take a look at the fitness plan below!
Monday: Chest muscles
1. Do 20 flat barbell presses in a row with a weight that can handle 20 reps. Do 4 sets.
2. Do 20 consecutive incline dumbbell presses with a weight that can handle 20 reps. Do 4 sets.
3. Do 20 consecutive flat dumbbell flyes with a weight that can handle 20 reps. Do 4 sets.
Tuesday: Back muscles
1. Do 20 consecutive barbell bent-over rows with a weight that can handle 20 reps. Do 4 sets.
2. Do 20 consecutive single-arm dumbbell rows with a weight that can handle 20 reps. Do 4 sets.
3. Seated Cable Rowing: Do 20 consecutive reps with a weight that can handle 20 reps. Do 4 sets.
Wednesday: Shoulder muscles
1. Do 20 consecutive barbell front raises with a weight that can handle 20 reps. Do 4 sets.
2. Do 20 consecutive standing dumbbell lateral raises with a weight that can handle 20 reps. Do 4 sets.
3. Do 20 consecutive dumbbell lateral raises with a weight that can handle 20 reps. Do 4 sets.
Thursday: Arm muscles
1. Alternate dumbbell curls. Use a weight that can be used for 20 reps with one arm to do 20 reps in a row. Do 3 sets.
2. Dumbbell triceps rear extension, do 20 consecutive reps with a weight that can be used for 20 reps with one arm. Do 3 sets.
3. Cross your hands on the top of your head, slowly lower them toward your neck, stop at the occiput and neck, and try your best to face the ceiling with your elbows. Repeat 10 times in a row, holding each time for 5 seconds.
Friday: Leg muscles
1. Use your own weight at the beginning of free squats without bearing any weight. Squat and stand up 50 times, rest for 1 minute during the period, and perform 3 consecutive groups;
2. Do 20 lunges in a row with a weight that can handle 20 lunges. Do 4 sets.
Saturday: Waist and abdomen
1. Do 3 groups of 15-20 decline sit-ups. If you can’t do the reps, do it to failure
2. Do 3 sets of 15-20 incline and knee-flexion incline exercises. If you can’t do the reps, do it to failure
3. Hold a dumbbell in one hand and do 20 consecutive lateral flexions with a weight that can handle 20 reps. Do 3 sets.
Saturday: Rest
On rest days, try to control your diet, avoid overeating, and be careful not to eat greasy food.
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