[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"doc-seo-277101-105":3,"detail-sidebar-cat-1-en-105":81,"doc-detail-277101-en":127},{"code":4,"msg":5,"data":6},0,"ok",{"site_id":7,"language":8,"slug":9,"title":10,"keywords":11,"description":12,"schema_data":13,"social_meta":74,"head_meta":76,"extra_data":78,"updated_unix":80},105,"en","weekly-fitness-schedule","Weekly Fitness Schedule","","Weekly fitness schedule outlining a structured plan across seven days. Mondays focus on pectoral and triceps training with multiple dumbbell exercises and prescribed sets and repetitions. Tuesdays and Saturdays emphasize cardiopulmonary function using running and football. Wednesdays target back and biceps through rowing, pulls, and curls. Thursdays cover legs and abdomen with squats, lunges, flexion/extension, and core work. Fridays concentrates on shoulders and arms, including presses, fly movements, lateral raises, and bent-over variations, followed by rest on 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is the workout plan structured across the week?","Question",{"text":63,"@type":64},"The schedule assigns specific training goals to each day: chest/triceps on Monday, cardiopulmonary training on Tuesday, back/biceps on Wednesday, legs/abdomen on Thursday, shoulders/arms on Friday, and cardiopulmonary training on Saturday, with weekday rest.","Answer",{"name":66,"@type":61,"acceptedAnswer":67},"What type of training is emphasized on Tuesday and Saturday?",{"text":68,"@type":64},"Tuesday and Saturday focus on cardiopulmonary function, including 30 minutes of running on Tuesday and playing football for about an hour on Saturday.",{"name":70,"@type":61,"acceptedAnswer":71},"Which muscle groups are trained on Thursday?",{"text":72,"@type":64},"Thursday emphasizes legs and abdomen, including dumbbell squats, bow-step movements, leg flexion and extension, prone leg flexion, and several core-focused actions like load-bearing sit-ups.","https://schema.org",{"og:url":32,"og:type":75,"og:title":10,"og:site_name":45,"og:description":12},"article",{"robots":77,"canonical":32},"index,follow",{"doc_id":79,"site_id":7},277101,1791726578,{"code":4,"msg":82,"data":83},"success",[84,88,93,98,103,108,113,118,123],{"id":85,"doc_module":22,"doc_module_name":25,"category_name":29,"show_sort_weight":86,"slug":87},11,90,"presentations",{"id":89,"doc_module":22,"doc_module_name":25,"category_name":90,"show_sort_weight":91,"slug":92},12,"Resumes",80,"resumes",{"id":94,"doc_module":22,"doc_module_name":25,"category_name":95,"show_sort_weight":96,"slug":97},14,"Invoices",70,"invoices",{"id":99,"doc_module":22,"doc_module_name":25,"category_name":100,"show_sort_weight":101,"slug":102},15,"Posters",60,"posters",{"id":104,"doc_module":22,"doc_module_name":25,"category_name":105,"show_sort_weight":106,"slug":107},16,"Social 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groups * 10 times 12 times\nLie on your back dumbbell 4 groups * 10 times 12 times\nSupine dumbbell birds 4 groups * 10 times 12 times\nDumbbell head flexion and extension 4 groups * 10 times 12 times\nDumbbell supine flexion and extension 4 groups * 10 times 12 times\nProne dumbbell flexion and extension 4 groups * 10 times 12 times\nTuesday：Cardiopulmonary function training\nRun for 30 minutes\nWednesday：Dorsi muscle, brachial biceps training\nStand down dumbbell rowing boat bow bird group 4 * 10 times 12 times\nDumbbell hard pull 4 groups * 10 times 12 times\nPull up 4 groups * 10 times 12 times\nDumbbell alternate bending 4 sets * 10-12 times\nHammer bend 4 groups * 10 times 12 times\nSitting dumbbell bends 4 groups * 10 times 12 times\nThursday：leg and abdomen training\nLoad dumbbell squatting 4 groups * 10 times 12 times\nLoad dumbbell bow step 4 groups * 10 times 12 times\nLoad dumbbell leg flexion and extension 4 groups * 10 times 12 times\nLoad dumbbell prone leg flexion 4 groups * 10 times 12 times\nLoad lifting group 4 * 15 times 20 times\nLoad-bearing sit-up group 4 * 15 times 20 times\nSit on the back of the body for 4 groups * 15-20 times\nFollow-up leg 4 group 4 groups*1520 times.\nFriday ：Shoulder, arm training\nDumbbell push\nThe dumbbell bent over the flying bird\nDumbbell-side flat lifting\nDumbbell alternate front level lift\nLie down and stand up\nDumbbell arm bend lift\nSaturday：Cardiopulmonary function training\nPlaying football: an hour\nweekday：have a rest","cbCaiphlAsDNsEr2","https://ap.wps.com/l/cbCaiphlAsDNsEr2","docx",13274,"English","# Weekly Fitness Schedule\n## Monday: Pectoral and Triceps Training\n## Tuesday: Cardiopulmonary Function Training\n## Wednesday: Back and Biceps Training\n## Thursday: Legs and Abdomen Training\n## Friday: Shoulders and Arms Training\n## Saturday: Cardiopulmonary Function Training\n## Rest Days","[{\"question\":\"How is the workout plan structured across the week?\",\"answer\":\"The schedule assigns specific training goals to each day: chest/triceps on Monday, cardiopulmonary training on Tuesday, back/biceps on Wednesday, legs/abdomen on Thursday, shoulders/arms on Friday, and cardiopulmonary training on Saturday, with weekday rest.\"},{\"question\":\"What type of training is emphasized on Tuesday and Saturday?\",\"answer\":\"Tuesday and Saturday focus on cardiopulmonary function, including 30 minutes of running on Tuesday and playing football for about an hour on Saturday.\"},{\"question\":\"Which muscle groups are trained on Thursday?\",\"answer\":\"Thursday emphasizes legs and abdomen, including dumbbell squats, bow-step movements, leg flexion and extension, prone leg flexion, and several core-focused actions like load-bearing sit-ups.\"}]","Weekly Fitness Schedule | DOCX",1789497838]