Detailed fitness plan for girls in one week

Among dumbbell movements, some postures are suitable for girls, and some are suitable for boys. Some girls will make fitness training plans, but there are also things to pay attention to when making fitness training plans. So what are the fitness plans for girls? Many people still know. So, what is a detailed weekly exercise and fitness plan for girls? Let's take a look below.

Monday: Chest flyes for 20 minutes

Tablet barbell bench press 4 sets x 20, incline dumbbell bench press 4 sets x 20, tablet dumbbell fly 4 sets x 20, butterfly chest press 4 sets x 20, equipment seabird 4 sets x 20

Tuesday: Back training: 20 minutes of variable speed running on a home treadmill

5 sets of high pull-downs x 20, 5 sets of supine barbell rowing x 20, 4 sets of double-arm dumbbell rowing x 20, 3 sets of straight-arm press-downs x 20, 3 sets of goat extensions x 20

Wednesday: Shoulder exercise and weight loss on a fitness bike

Dumbbell neck front raise 4 sets x 20, double-arm dumbbell lateral raise 3 sets x 20, bent-over fly 4 sets x 20, double-arm dumbbell front raise 3 sets x 20, inclined column supine barbell back raise 5 sets x 20

Thursday: 20 minutes on the treadmill for arms

Barbell alternating curls 4 sets x 20, concentrated curls 4 sets x 20, incline curls 3 sets x 20, narrow-grip bench presses 4 sets x 20, overhand behind-the-neck flexion and extensions 4 sets x 20, pull-up pull-downs 3 sets x 20

Friday: Legs and rowing machine cardio

Random weighted squats 4 sets x 20, 45-degree leg press 3 sets x 20, equipment leg curls 5 sets x 20, frog jumps 2 sets x 35, one side bell heel raises 4 sets x 100 x 2, seated leg extensions 2 sets x 20

Saturday: Key step exercises for waist and abdomen

Tablet barbell bench press 4 sets x 20, high pull-down 2 sets x 20, seated equipment horizontal rowing 3 sets x 20, abdominal curl 2 sets x use all strength, waist rotation 2 sets x 40, side abdominal curl 2 sets (use all strength), bell lift body lateral bend 3 sets x 20

Sunday: Rest