Monday: Warm up for ten minutes and run. Leg press does some push-ups, and.

Flat dumbbell bench press 4X 12 bust.

Inclined dumbbell bench press 4X 12 upper chest

The upward oblique dumbbell bird 4X 12 increases the area along the middle seam of pectoral muscle.

The parallel bars bend and stretch 3X8 under the chest (reducing nipple fat and refining into square chest muscles must be done with the chest).

As for the weight, you can master it yourself. By the twelfth, I was basically exhausted, and this weight was appropriate.

Finally, the abdominal muscles are torn (at first, you can start with leg lifting and leg lifting, and the contact time is a little longer)

Tuesday: Take a day off (still doing abdominal muscle tear)

Wednesday: practicing back+double-head pull-ups (no one can help you hug). Six groups of 4~ 10 depend on individual situation.

One-arm dumbbell rowing (watching videos online, I can't explain clearly ~) Take a break between the six groups, not too long, one minute at most.

You must know how to do this action of practicing two heads.

Rest on Thursday

Friday: shoulder training+leg training+dumbbell side lift+dumbbell front lift (in the super group, after completing one action, do another action without rest) 4x20.

Dumbbell rotary lifting 4X20

Walk 4X20 with dumbbells in hand (the action is very simple, available online).

One-handed dumbbell and one-legged heel 4X 15.

Abdominal ripper

You can check the abdominal ripper online, there are videos, remember, any method must be adhered to to to be effective!

Some moves you don't understand. I suggest you check the video online. Do not work hard. You should not only be able to keep fit, but also have fun in pain ~