Workout plan - Tuesday

👯Girls should pay attention to training intensity and weight control when training to avoid overtraining and injury. 

If you are unsure about training programs and training intensity,😯 you can seek advice and help from a fitness coach. In addition, when you perform weight training, you can use lighter weights for higher reps to avoid muscle overload and injury.❕

Workout Plan - Tuesday

Chest and back training💪

Seated Row: 3 sets of 12 reps

Can improve bad and hunched posture


Barbell bench press: 3 sets of 10 reps


Through training, the chest muscles can firmly support the chest, and the breast shape can be maintained firm

(It is recommended that girls try not to put any weight on the barbell when you first try because the barbell is alredy 20kg!!)


Supine flyes: 4 sets of 12 reps


It is better to lean slightly forward

Triceps training: 3 sets of 12 reps



Seated Dumbbell Shoulder Press: 3 sets, 10 reps each



🧠 🧠 🧠

"30% training, 70% eating" is a saying often said in the fitness industry, which emphasizes the importance of diet control. However, diet control should not be equated with dieting, because excessive dieting can have adverse effects on the body. Here are two tips of fitness and diet management for girls:

1) 🍴Balance your nutrients: Make sure you're getting enough protein, carbohydrates and healthy fats. 

✅Protein is key to muscle repair and growth.

Recommendations of high-protein food: Lean meats, poultry, fish, beans, dairy products

✅Carbohydrates provide energy. 

Recommendations of healthy carbohydrate sources: Whole grains, fruits, vegetables. 

✅Healthy fats come from nuts, seeds, olive oil and fish oil.


2) 💧Enough water intake: Maintaining enough water intake is important for fitness. Drinking enough water helps maintain our body's fluid balance, boosts metabolism and digestion, and helps control food intake.


Hope that my sharing are useful for you, let's stick to it together, let's go girls ! !

Feel free to comment and share your fitness journey with me💖

"Self-confidence is the best outfit. Rock it."💫





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