The gym practices the training plan three times a week.

Monday: chest training

Stretch the chest 10 times.

Smith bench press 4 groups * 12 times

Push-ups in fragile position were performed in 4 groups * 12 times.

Four groups of upward inclined bench press * 12 times.

Four groups of upward tilt push-ups * 12 times.

Let's walk for 50 minutes

Wednesday: Back training

Large stretch 10 times

4 groups of high-level pulldowns * 12 times

Line up in four groups in a sitting position * 12 times.

Bend over and row with dumbbells for 4 groups * 12 times.

Goats stand up for 4 groups * 12 times.

Ellipsometer for 50 minutes

Friday: Back training

Large stretch 10 times

Back pedal 4 groups * 12 times

Dumbbell hard pull 4 groups * 12 times

4 groups of self-weight squats * 12 times

Pedal for 50 minutes

Gluteal bridge group 4 * 12 times