There will probably be a lot of things at the party between workers and students, and this week will be very busy. If they can only practice once this week, it is recommended to choose the compound action of full-body training/multi-joints, which can stimulate the muscles of all parts well.

Practice once a week.

Fixed instrument chest push? 5 groups x 10 times per group.

Dumbbell/barbell rowing 5 groups x 10 times per group.

Sitting dumbbell press? 5 groups x 10 times per group.

Romanian hard pull? 5 groups x 10 times per group.

Dumbbell/barbell hip push 5 groups x 10 times per group.

Practice twice a week.

If you can practice twice this week, you can train the upper and lower limbs differently, and also focus on compound movements. Each group has 5 groups of X 8- 15 times.

Push-ups or dumbbell/barbell bench presses

Dumbbell/barbell push

Dumbbell rowing or sitting rowing

High level pull-down

Romanian hard pull

Dumbbell/barbell push buttocks

Lunge forward/backward

deep squat

Lie on your back and lift your legs

Practice four days a week.

It is ideal to practice 3-4 times a week. You can choose a day for your chest, shoulders, back, hips, legs and the parts you want to practice.

4-5 groups, 8- 15 times in each group. It is not recommended to practice in the same place, the muscles need to rest.

1, chest and shoulders: push-ups, side lifts, dumbbell/barbell press, Smith bench press, anti-bird.

2. Back: high pull-down, elbow rowing, dumbbell/barbell rowing, one-arm rowing, pull-ups.

3. Hip and leg: Bulgarian squat, dumbbell hard pull, barbell squat, barbell hip push, and back arrow squat.