Learning tips:

This fitness plan is translated from the BODYGUILDING website and is guided by coach Chris. The teaching process lasts for 12 weeks, with a total of 84 days of fitness exercise plan.
The plan is aimed at those who want to lose weight and gain muscle and is suitable for exercising in the gym. If you are exercising at home, you can usehttp://www.jirou.com/baodian.html The relevant parts here are replaced by actions.

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Today is the eighth day of exercise. After a week of exercise, you have unknowingly learned two exercise methods: "Superset" and "FST-7". Next we will come into contact with the "Giant Group" training method:
Tips:　

What is the giant set training method (Giant set training method)

The giant set training rule refers to combining 4, 5 or more training movements into a set with almost no rest in between. These exercises can work the same muscle group, or they can target two opposing muscle groups (such as chest and back or quadriceps and biceps).

Video learning:

Start the eighth day of the fitness plan: chest + triceps

Aerobic

20 minutes

Flat bench press

2 warm-up sets, 8-10 times

Perform 2 sets of 6-8 times to failure!

It is recommended to do 1 warm-up group,

2 sets to failure, each set 6-8 times to failure! Rest 1-2 minutes between sets!

Flat dumbbell fly

1 warm-up set, 8-10 times

Perform 3 sets of 8-10 times to failure!
It is recommended to perform 3 sets after the warm-up set, each set of 8-10 times until failure!Rest for 1-2 minutes between sets! span>