Practice four times a week. 20 minutes each time.

Monday: dumbbell bench press. Conduct 3 groups, each group 15.

Dumbbell birds were divided into 3 groups, each group 15 birds.

Low-profile push-ups (hands are about 30 cm lower than feet) 20 *2 groups.

High posture push-ups (hands higher than feet) 20 *2 groups.

Tuesday: Three groups of one-arm bending dumbbell sitting posture, each group 15.

Dumbbells bend vertically in 3 groups, each group 15.

Hands alternately flexed in 3 groups, 20 in each group.

Closed on Wednesday, four five repeats one two.

There is also a reminder in the above plan: the burden of each exercise. The weight is about 80%, which means that you can only complete about 20 movements with your whole body strength. This weight is the right weight for you to practice this action.

Specific actions can be Baidu.