There are many ways to lose weight and keep fit, and these methods have good weight loss and fitness effects. At the same time, some people also make weight loss fitness plans, but many people don’t know about weight loss and fitness plans. Of course there are Many people still understand it. So, what is a men’s weight loss and fitness plan? Teach you how to lose weight and get fit. Let’s take a look below!

The first day:

Chest exercises, bench press exercises, 4 groups, 12 exercises/group;

Incline bench press exercise, 4 groups, 12 reps/group;

Sitting chest press, 4 groups, 12/group;

30 minutes of aerobic exercise, such as: treadmill, mountain climber

The next day:

Seated pull-down exercises, 4 groups, 12 reps/group;

Seated rowing, 4 groups, 12 reps/group;

30 minutes of aerobic exercise, such as: glider, elliptical machine

The third day:

You can go hiking, biking, swimming, or playing ball to relax.

Day 4:

Shoulder exercises, seated barbell press, 4 groups, 12 reps/group;

Seated dumbbell press, 4 groups, 12 reps/group;

Dumbbell lateral raises, 4 groups, 12 reps/group;

30 minutes of cardio.

Day 5:

Standing arm flexion push-down, 4 groups, 12 reps/group;

Dumbbell extensions, 4 groups, 12 reps/group;

Seated curls, 4 groups, 12 reps/group;

​Dumbbell curls, 4 groups, 12 reps/group;

30 minutes of aerobics

Day Six:

Squat exercises, 4 groups, 12/group;

Reverse pedal machine exercise, 4 groups, 12/group;

30 minutes of aerobics

The seventh day:

Go hiking outdoors, relax, and face work with a new attitude.

Editor’s recommendation:
Fitness plan for male beginners: 5 workouts per week, the essence version
Novice men’s fitness plan allows you to exercise easily
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