Chest enlargement 10- 15 times

Shoulder warm-up 10- 15 times

Each side bends 10 times.

The hip joint rotates left and right 10 times respectively.

Leg lunges 8- 10 times per leg.

Second, strength training: 45 minutes

Generally speaking, each group will do 8- 10 exhaustion to gain muscle and lift iron, and rest for about one minute between groups, while each group will do 12- 15 exhaustion to reduce fat and lift iron, and rest for about 30 seconds between groups.

1 pectoral muscle+triceps brachii

Barbell bench press 3-5 groups *8- 12RM

Dumbbell bench press 3-5 groups *8- 12RM

Dumbbell birds 3-5 groups *8- 12RM

Tension clamps 3-5 groups *8- 12RM

Rope lowering 3-5 groups *8- 12RM.

Group 3-5 flexed backwards on the stool *8- 12RM.

2 rest

3 back+biceps brachii

Barbell hard drawing 3-5 groups *8- 12RM

Sit down 3-5 groups *8- 12RM.

Row in a sitting position for 3-5 groups *8- 12RM

Dumbbell bending 3-5 group strokes *8- 12RM

Barbell bending 3-5 groups *8- 12RM

Standing dumbbell bending 3× 10

Sitting dumbbell bending 3× 10

4 rest

5 deltoid shoulder+abdominal muscles

Sitting dumbbell press 3-5 groups *8- 12RM

Lift 3-5 groups horizontally before the weight plate *8- 12RM.

3-5 groups of dumbbell side lifts *8- 12RM

Barbell vertical rowing 3-5 groups *8- 12RM

3-5 groups *8- 12RM dumbbell lateral bending.

Abdominal roll: 3 groups * 15-25RM

Anti-abdominal roll: 3 groups * 15-25RM.

Twist and belly roll: 3 groups * 15-25RM

6 Hips and legs

Barbell Squat 3-5 groups *8- 12RM

Weight-bearing leg lifts 3-5 groups *8- 12RM

Squat: 3-5 groups *8- 12RM

Prone leg bending 3-5 groups *8- 12RM

Weight-bearing gluteal bridge group 3-5 * 15-20RM

Mention: group 3-5 * 15-25RM.

Suggestion: you don't need too much to practice two muscles at a time (big muscle group+small muscle group), just concentrate on practicing the movements. Standard movements are more important than quantity.

Third, stretch and relax after exercise.

Stretching and relaxation can prevent muscle strain, relieve muscle pain, accelerate the elimination of lactic acid and other wastes, quickly eliminate fatigue and promote the recovery of the body. Relaxation methods include jogging, sauna, swimming, stretching and massage.

Finally, practice three points and eat seven points.

I suggest you eat less and eat more.

(5~6 meals a day to make food fully absorbed)

Eat healthy food with high protein and drink plenty of water.