Fitness rutine
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Transcript of Fitness rutine
![Page 1: Fitness rutine](https://reader036.fdocuments.us/reader036/viewer/2022062405/55615cb4d8b42a35458b48d9/html5/thumbnails/1.jpg)
Healthy eating plan
Healthy eating plan
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Jane 41 Years old Height: 154 cm Weight: 113 Kg Ideal Weight: 51 Kg
Brian 21 Years old Height: 180 cm Weight: 70 Ideal Weight: 80 Kg
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Make gradual changes to your eating habits.
Eat breakfast.
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Don't eliminate macronutrients
Eat primarily lean protein
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Eat plenty of fiber
Drink plenty of water
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Fitness program to gain weight
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DAY 1 CHEST:Bench press: 4x10 Incline dumbbell press:4x10Dumbbell pullover:4x10
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DAY 2 ShouldersUpright rows: 4x10Bent over laterals: 4x10Pulley behind the neck with long bar:
4x10
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DAY 3 BicepsCurl biceps with straight bar: 4x10 Curl Biceps Bench Scott: 4x10Pulley curl biceps : 4x10
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DAY 4 BackOar horizontal bar: 4x10Pullover in high pulley:
4x10Rowing pulley: 4x10
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DAY 5 Triceps French Press on flat bench: 4x10Dipping between two seats:
4x10High pulley triceps Extended:
4x10
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DAY 6 LegsDeep Squat: 4x10Hack Squat: 4x10Leg extension on machine: 4x10
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DAY 7 RELAX !!!