Monday: pectoral and abdominal muscles
Leg-lifting push-ups 12 4 group, flat push-ups 12 4 group, 30 sit-ups in group 2, and 30 sit-ups in group 2.
Tuesday: Back muscles
Four groups of sit-ups 12, four groups of flexion 20.
Thursday: arms, abdominal muscles
Four groups of 65438 dumbbell bends +02, four groups of 20 sit-ups, two groups of 30 sit-ups and two groups of 30 leg lifts.
Friday: Shoulder
Dumbbell shoulder lift 12 points 4 groups side lift 12 points 4 groups.
At the same time, we should strengthen our diet, listen more and eat foods rich in protein, such as eggs, milk, lean meat and fruits. If possible, you can add another meal in the afternoon and evening.