Hello: Your standard weight should be about 70 kg (it is better to practice multiple muscle groups at the same time or one muscle group at a time). Both methods can be used to shape, mainly depending on the specific arrangement of training. The best way to shape is aerobic+light weight and multiple strength training (light weight means that you can easily complete 12 times or more).

One: Aerobic Training Plan (Reference):

3-4 times a week. 30-40 minutes each time. The distance is 3-6 kilometers. Heart rate.

Control in the age of 220- x60-70% (speaking intensity during running).

Two: strength plan reference: (action pictures and videos are basically available in Baidu) (60-90 seconds rest between groups, 90- 120 seconds rest between actions)

Warm up for 5- 10 minutes before each training.

Day 1 Day Back+Biceps Training Day

Squat barbell rowing 15-20RM (times) x2 group (rest between groups for 60-90 seconds)

Neck Front Pull-Down 15-20RM (90- 120s between movements)

Sitting rowing equipment 15-20RM

Dumbbell single-arm rowing 15-20RM

Pull-ups are 5-20m high.

Sit on dumbbells and bend alternately 15-20RM

E-Z bar barbell bending 15-20RM

Tensile bending 15-20RM

Third round training day

Smith half squat: 15-20RM (times) x3 group

Leg lifts in sitting position 15-20RM

Leg flexion and extension 15-20RM

Leg bending 15-20RM

Leg bending and hard pulling 15-20Rm

Day 5 Chest and Shoulder Training

Smith barbell recommended 15-20RM (times) x3 group.

Tilt dumbbell push upwards 15-20RM

Tilt the dumbbell bird upward 20-25RM

Sitting dumbbell lifter 15-20RM

Standing dumbbell side lift 15-20RM

Day 7 Abdominal+Triceps Training Day

Abdominal exercise machine 15-20RM (times) x2 group

Sit-ups 15-20 minutes

Supine leg lifts 15-20RM

Rollover sit-ups 12- 15RM

Sitting on dumbbell neck and back arm flexion and extension 15-20RM

Rope down 15-20RM

(You can also practice all parts at once, choose an action for each part, and do 20 cycles of training for each action! ! ! )

Three: diet plan (reference): eat less and eat more, and slow down the eating speed.

Breakfast at 8: 00, 250ml skim milk, proper amount of vegetables and fruits, 2 slices of whole wheat bread and 2 egg whites.

Extra food 10: 00, a banana.

Lunch 12: 00, staple food 75g, meat 50g, vegetables 150g (preferably eaten raw or without oil), and appropriate amount of fruit.

Rice 15: 00, a glass of juice.

Dinner 18: 00, 50g of staple food, 50g of meat, 50g of vegetables 150g of fruits.

Vegetables to lose weight: cucumber, tomato, celery, leek, cabbage, vegetables and lettuce.

Fruits to lose weight: apples, oranges and peaches.

Health food: coarse grain boiled potatoes, corn oatmeal, apples, oranges, peaches and aromatic juices, various vegetables, beans, milk, yogurt, chicken breast, lean beef, fish and eggs (excluding yolk).

Note: Don't eat more red meat such as beef, mutton and pork. You can eat some fish, chicken (peeled) seafood properly.

Drink less drinks: such as carbonated drinks, orange juice, etc.

Let me add: there are also general muscle building programs, one at a time.

Practice the same one or two muscles, but it will be a heavy training with few times.

(Select the weight that can barely complete 8- 12 times)