Even if someone posts an article that is obviously copied from other places, as long as the content is not too absurd (such as getting up early to drink water and doing martial arts exercises), you don't have to refuse your personal plan. It's obviously nonsense. No matter how good the coach is, it is impossible to give a suitable plan without practicing for two weeks. I have never been masked online, and at most two photos only rely on words. Can you believe it?
Template text has its own advantages. As long as you are not fat, thin or deformed (for example, height and weight 175 is lower than 50 or higher than 100), there is no problem in following the practice. I'm sure I won't be satisfied if I practice within six months. Then it will be very personal to modify it once a month according to your own progress.
According to the following order, it is enough to practice five times a week and do effective and solid exercise every day according to your situation 1 hour (and I doubt whether you can stick to this 1 hour with the figure you described).
Row with two barbells for 6~ 10×5rm to lose weight, and row with dumbbells on one arm again 12×5rm rowing machine 12×5rm pull down 10 ~ 15× 4r.
Rest 10 minute, warm up with double-headed training hammer. Two groups of barbells bend 6~8×5rm, dumbbells bend 6~ 10×6rm alternately (the weight can be reduced twice in the middle), and the sitting inclined plate bends 8~ 12×4rm.
Chest, three heads, three groups, push-ups warm-up barbell, bench press 5×5rm dumbbell, up-and-down oblique bench press 10×3rm dumbbell bird 12×4rm supine arm flexion and extension 12×4rm.
Triceps training parallel bars arm flexion and extension without rest. Several 3 groups (try your best) pullups and downs on the chest 10×4rm dumbbell neck back arm flexion and extension 10×3rm arm flexion and extension 10×3rm.
Shoulder-forearm barbell press 10~ 15×3rm dumbbell side lift 12~ 15×3rm bending dumbbell lift 8~ 12×3rm dumbbell front lift/kloc-0.
Take a 5-minute break and connect with forearm training. Forearm Lift 10×4rm 20×3rm Backhand Barbell Bending (Lightweight) 15×4rm
Leg flexion and extension in 5×5rm sitting position 10×5rm standing position and heel lifting (barbell load) 10×5rm 20×3rm.
Ps: This day seems to be the least, but it is actually the most intense. Now you are weak. After you can squat twice your weight, do at least three sets of 90% 100% 100% strength at a time with protection.
Waist and abdomen barbell hard pulling 5×5rm barbell straight leg hard pulling 10×3rm prone leg flexion and extension 10~ 15×5rm
Self-cultivation for 5 minutes, several× 3 flat weight-bearing sit-ups and 20×3rm inclined plate standing 10~20s×3 group (weight-bearing for 25s).
Ps: Some people say that abdominal muscles can be practiced every day, but the recovery is not enough. The growth effect will not be better than solid practice for three days a day. Come if you don't feel tired.