Monday:
1, warm-up: run for 30 minutes. After 4 kilometers, do some parallel bars arm flexion and extension on the playground. Parallel bars arm flexion and extension exercises the lower part of chest muscles. Many chest muscle practitioners practice their chest muscles greatly, but there is still fat on their nipples, which is ugly. Do more parallel bars arm flexion and extension.
2, equipment exercise: chest, triceps brachii
A: press the pectoralis major with the flat dumbbell 15 times/group *4 (set the dumbbell to the maximum)
B: Push-ups of pectoralis major 15 times/group *4
C: The dumbbell arm behind the neck flexes and stretches the triceps brachii 15 times/group *4 (with a counterweight of 20kg).
D: flexion and extension of triceps brachii in prone position 15 times *4 (counterweight 5 kg)
E: abdominal muscles practice sit-ups 20 times/group *3.
3. Treadmill walking: 60 minutes (6 km/h *6 degree gradient)
4. Abdominal muscle exercises: recumbent position, up and down, belly rolling 20 times/group *3
Tuesday:
1, warm-up: run for 30 minutes, 4 kilometers.
2, equipment practice: back, biceps brachii
A: Pull-ups are done according to your strength/group *4.
B: Biceps biceps brachii with one arm arch 15 times/group *4 (counterweight 15kg).
C: biceps brachii biceps brachii 15 times/group *4 (counterweight 20kg)
D: Biceps flexion 15 times/group *4 (counterweight 20kg)
F: Abdominal muscle exercises: recumbent position, up and down, belly rolling 20 times/group *3
Wednesday:
1, warm-up: run for 30 minutes, 4 kilometers.
2, equipment practice: shoulders, legs
A: Sitting dumbbell presses deltoid muscle 15 times/group *4 (counterweight 30kg).
B: standing rowing deltoid 15 times/group *4 (counterweight 30kg).
C: Lift the deltoid muscle on the standing side 15 times/group *4 (counterweight 10 kg).
D: Bend over and stroke deltoid muscle 15 times/group *4 (counterweight 30kg).
E: leapfrog thigh 15 times/group *4
F: lift heel of dumbbell loaded calf 15 times/group *4 (weight 20kg).
G: Abdominal muscle exercises: recumbent position, up and down, belly rolling 20 times/group *3
Thursday: Repeat Monday's training.
Friday: Repeat Tuesday's training.
Saturday: Repeat Wednesday's training.
Sunday: running 1 hour rest.
I believe your muscle lines will come out soon!