Men's fitness program for thin legs and waist

1, warm-up: running 30 minutes, 4 kilometers (8 km / hour)

2, equipment exercises: chest, triceps

A: flat bench press pectoralis major 15 times / group * 4 (with weight 60 kg)

B: upward incline bench press pectoralis major 15 times / group * 4 (with weight 40 kg)

C: upward incline dumbbell push-ups pectoralis major 15 / D: supine arm extension triceps 15 reps/set*4 (weight 10kg)

E: rope pull down triceps 15 reps/set*4 (weight 35kg)

F: abdominal muscle exercises inclined lying up and down curls 20 reps/set*3

3. Treadmill Walking: 60 minutes (6km/hour)

4: treadmill walking: 60 minutes (6km/hour)

5: treadmill walking: 60 minutes (6km/hour)

6: treadmill walking: 60 minutes (6km/hour) *6 degree incline)

4: Abdominal exercises Incline curls up and down 20 reps/set*3

Tuesday:

1: Warm-up: 30 minutes of running, 4 kilometers (8 kilometers/hour)

2: Instrumental exercises: back, biceps

A: Hard pull-ups Back 15 reps/set*4 (with weights of 40 kilograms)

B: Assisted pull-ups back 15 reps/set*4 (weight 20kg)

C: Seated pull-ups back 15 reps/set*4 (weight 20kg)

D: One-armed bent-over rows biceps 15 reps/set*4 (weight 15kg)

E: Biceps curls biceps 15 reps/set*4 (weight 25kg)

F: Bracelet arm curls biceps 15 reps/set*4 (weight 25kg)

F: Bracelet arm curls biceps 15 reps/set*4 (weight 25kg)

F: Biceps curls biceps 15 reps/set*4 (weight 25kg) F: Biceps curls Biceps 15 reps/set*4 (with weights 10kg)

G: Abdominal exercises Incline curls up and down 20 reps/set*3

3. Treadmill walk: 60 mins (6km/hour*6 degree incline)

4. Abdominal exercises Incline curls up and down 20 reps/set*3

Wednesday:

1: Warm up Running 30 minutes, 4km (8km/h)

2, equipment exercises: shoulders, legs

A: seated dumbbell push-ups deltoids 15 repetitions / set * 4 (with weights of 30 kg)

B: standing rowing deltoids 15 repetitions / set * 4 (with weights of 30 kg)

C: standing side planks deltoids 15 repetitions / set * 4 (with weights of 10 kg)

C: standing side planks deltoids 15 repetitions / set * 4 (with weights of 10 kg)

C: standing lateral raises deltas 15 repetitions / set * 4 (with weights of 10 D:Bent Over Row Triangle 15/set*4 (weight 30kg)

E:Smith Bar Squat Thigh 15/set*4 (weight 40kg)

F:Seated Leg Curl Thigh 15/set*4 (weight 50kg)

G:Abdominal Muscle Exercises Incline Curl 20/set*3

3. p>3: Treadmill Walking: 60 minutes (6km/hour * 6 degree incline)

4: Abdominal Muscle Exercises Incline Curl Up and Down 20 reps/set*3

Thursday: Repeat of Monday's workout

Friday: Repeat of Tuesday's workout

Saturday: Repeat of Wednesday's workout

Sunday: Relaxation and rest

this I worked hard to beat out the satisfaction ah in fact,, thin people easier to build muscle,, abdominal muscles developed to put