Equipment: dumbbells

Dumbbell exercise program:

Monday: Chest out, flat dumbbell press, four groups, each group as far as possible 8 to 10 (if it is the ultimate weight), push-ups (feet up, chest exercises) 30 x four groups, flat dumbbell birds with chest, 10 x four groups. Brachial three heads: 15 hand narrow push-ups, 10 x dumbbell single arm flexion and extension group, 10 x supine dumbbell arm flexion and extension group, 10 x sitting dumbbell neck flexion and extension group.

Wednesday: back and humerus. Back: pull-ups 6×4 group, rowing one-handed dumbbell 10×4 group. Brachial head: dumbbell bending 10 x three groups (left and right hands), one-arm squat bending 10 x three groups, single (double) arm inclined plate bending 10 x three groups.

Friday: Shoulders: sit on dumbbell neck push, front horizontal lift, side horizontal lift, bird prone, all four groups, except bird prone, all in 10. Supergroup (inverted pyramid method) is used to dive birds. That is, the weight from big to small, each group 10, until exhausted.

Legs on Sunday, squat with weight. Squat. Four groups, ten in each group. Run five kilometers. Control the strength training within one hour every day. Don't rest for more than one minute between groups (this is the key point). I hope you can stick to it.

Abdominal muscles:

Because there is fat on your stomach, you must take the way of aerobic fat reduction, run three times a week for 40-60 minutes to reduce fat, and exercise your abdominal muscles after running:

Abdominal muscles: ordinary sit-ups, one group, unlimited times, until exhausted.

Leg flexion sit-ups and Mei Sen twist, three groups, 20 in each group.

Leg lifts in sitting position: three groups, 20 in each group.

I hope my answer is helpful to you ~ ~ Please adopt it in time ~ ~ Ask me if you don't understand ~ ~ Hehe.