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Fitness Plan

490268880qq2010-04-07 01:11:08 +0000 #1
I am just 20 years old handsome guy at the gym where training has to give me a good site fitness video

Fitness training should be every day to go or the next day ..

, are there any master can give me a good fitness program ! - Thank you, friends
poets 897572010-04-07 01:18:05 +0000 #2
1: cardio training program: (heart and lung function improve muscle very favorable)

2-3 times per week, 30-60 minutes each time heart rate control (220 - your age) x80% so

2: Strength Training Plan Reference


B. 10-minute jog warm-up stretch target muscle (static stretch)

the first day of leg abdominal training: leg muscle training is beneficial to the body Long

sitting leg press 4 groups x10-12 times

Smith squat Group 4 x10-12 times

hamstring give 4 groups x10-12 times

sit-ups 4 groups x15-20 times

ramp sit-ups 4 groups x15-20 times

sit-ups 4 Swing Group x15-20 times (exercise abdominal oblique muscle movements)

hanging leg raise Group 4 x15-20 th

the third day of training in thoracic shoulder:

Lying barbell choose 4 groups x10-12 times

supine dumbbell elected Group 4 on x10-12 times

4 groups inclined dumbbell elect

on x10-12 times the birds inclined dumbbell Group 4 x10-12 times

seated dumbbell birds Group 4 x10-12 times

sit dumbbell-elected four groups pose x10-12 times

Standing dumbbell birds Group 4 x10-12 times

Standing Dumbbell Lateral Raise 4 groups x10-12 times

Roman chair the fifth day of training to come forward to back: 4 groups x10-12 times

T-bar rowing Group 4 x10-12 times

wide-grip chin-up Group 4 x10-12 times

dead lift with bent knees in Group 4 x10-10 times

neck down Group 4 x10-12 th

the seventh day of the second head and three training

seated alternate dumbbell curl Group 4 x10-12 times

one-arm dumbbell neck flexion and extension arm of Group 4 x10-12 times

EZ bar barbell curl Group 4 x10-12 times the rope under the pressure of

4 groups x10-12 times



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