Obviously, it is impossible for two months (effective practice once a week, only eight rounds in two months)

Even if you learn to sing, you can sing fluently without eight times.

It's good to play with equipment smoothly.

Give you a plan

Practice as much as possible.

In the following order

Bei+ertou

Chest+three heads

rest

Shoulder+forearm

thigh

Waist+abdomen

rest

So you can practice five times a week.

Every day, according to your situation.

Effective and solid exercise 1 hour is enough.

Bei+ertou

Barbell row

6~ 10×5rm

Lose weight and then do it.

Dumbbell single-arm rowing 12×5rm

Rowing machine rowing 12×5rm

Pull-down 10~ 15×4rm

Rest 10 minute

Conduct double-headed training

Hammering warm-up 2 groups

Barbell bending 6~8×5rm

Dumbbells bend alternately for 6~ 10×6rm (you can lose weight twice in the middle).

Sitting posture: 8~ 12×4rm inclined plate bending.

Chest+three heads

3 groups of push-ups to warm up

Barbell bench press 5×5rm

Dumbbell bench press up and down 10×3rm

Dumbbell bird 12×4rm

Supine arm flexion and extension 12×4rm

Triceps training without rest

The parallel bars arm flexes and stretches several 3-group (best effort) tensioners, and the chest pulls down 10×4rm.

Flexion and extension of the back arm of dumbbell neck 10×3rm.

Flexion and extension of flexion arm 10×3rm

Shoulder+forearm

Barbell push 10~ 15×3rm

Dumbbell side lift 12~ 15×3rm

Bend down and lift dumbbells 8~ 12×3rm dumbbells horizontally 12~ 15×3rm.

Standing barbell lift 8~ 12×3rm

Leaning bird 12~ 15×3rm

5-minute rest and forearm training.

Forehand and backhand lifts 10×4rm+20×3rm

Backhand bending barbell (lightweight) 15×4rm

thigh

Squat 5×5rm

Flexion and extension of sitting leg 10×5rm

Standing heel lift (barbell weight) 10×5rm+20×3rm

Ps: This day seems to be the least.

But the strength is actually the biggest.

It's weak now.

When you can squat down twice your weight

Do at least 3 groups at a time with protection, 90%.

100%

1 10% strength

Waist+abdomen

Barbell hard pulling 5×5rm

Barbell straight leg hard drawing 10×3rm

Prone leg flexion and extension 10~ 15×5rm

Five-minute self-cultivation

Down-slope sit-ups Several× 3 (completely exhausted) flat weight-bearing sit-ups 20×3rm

10~20s×3 groups of inclined plate risers

(If you can persist for more than 25s, you will be burdened. )

Ps: Abdominal muscles are something that some people say can be practiced every day.

However, if you don't get enough sense of recovery, the growth effect will not be much better than a solid rest for three days.

Based on how you feel about your body,

I'm not tired. Come sometime.