1, dumbbell birds: 8 birds in each group, ***6 groups.

2. Flat dumbbell bench press: 8 in each group, ***5 groups.

3. Dumbbell clips: 8 in each group, ***3 groups.

4. Vertical stride: each group 10, ***6 groups.

◆ The next day, target muscles: shoulder, biceps brachii and triceps brachii.

1, dumbbell recommendation: 8 in each group, ***5 groups.

2. Dumbbell bending: each group 10, ***4 groups.

3. Upright rowing: 8 in each group, ***5 groups.

4. Flexion and extension of the neck of both arms: 8 in each group, ***4 groups.

5. Side lifts: 6 ***3 groups in each group.

◆ On the third day, target muscles: back, waist and abdomen.

1. Bend down and lift dumbbell strokes: 8 in each group, 3 in * * *.

2. Romanian hard pumping: each group 12, ***3 groups.

3. Side bending of bell lifting body: each group 12, ***3 groups.

4. Abdominal roll and lateral roll: 20 in each group, ***3 groups.

5. Oblique birds: 8 birds in each group, ***5 groups.

This training program is quite classic. As long as you stick to it, the effect will be good! If the name of the action is unfamiliar, Baidu will watch the video and learn the essentials of the action.

Non-professionals should supplement more beef, eggs and chicken breast after exercise, and eat less or no foods high in fat, sugar, salt and calories!

Perseverance, perseverance, I wish you success!