I'll give some examples that my coach gave me: the calculation method of male standard measurements: bust = height X 0.48 (for example, the standard bust of height 190cm =190cm x 0.48 = 91.2cm). Waist circumference = height X 0.47 (e.g. standard waist circumference of height 190cm = 190cm X 0.47=89.3cm). Hip circumference = height X 0.5 1 (for example, the standard hip circumference of height 190cm =190 cm x 0.51= 96.9 cm) dumbbell week fitness plan date exercise content aerobic exercise strength exercise flexibility exercise jogging (brisk walking) for 50 minutes on Monday. 3×25 brisk walking for 5 minutes, stretching exercise 15 minutes, side lifting 3×20 dumbbell prone rowing 3×30 sit-ups 3×30 jogging (brisk walking) on Tuesday for 50 minutes, sprint squat 3×20 brisk walking for 5 minutes, stretching exercise 15 minutes, push-ups 3×20 dumbbell bending 3×25 side pulling 2 each. Stretching exercise 15 minutes sitting posture dumbbell push 3×20 bending over and rowing with one hand 3×25 supine leg lifts 3×20 jogging on Thursday (brisk walking) 50 minutes rest jogging on Friday (brisk walking) 50 minutes lying bird 3×25 walking for 5 minutes stretching exercise 15 minutes sitting posture dumbbell push 3×20 bending over and rowing with one hand 3×25 supine leg lifts 3×. Dumbbell push 100 times, walk for 5 minutes. Stretching exercise 15 minutes, bending over dumbbells, rowing 2× 100 squats 100 sit-ups 100 times, jogging (brisk walking) on Sunday, and taking a rest for 50 minutes. Note: 1)3×30 means 3 groups with 30 in each group; 30 means that when you are exhausted, you have to adjust according to your personal situation. 2) Rest between groups should be 1-2 minutes. When the muscles stop growing, you can choose a heavier dumbbell and practice it a few times less. 3) Exercise must pay attention to rest, diet and persistence. Exercise tip: 1. Be sure to warm up. Because the upper body and lower body need to exercise at the same time, this kind of exercise is more stressful than the traditional exercise. You should do aerobic exercise and light stretching for 7- 10 minutes. 2. This is a cyclic training plan; This means that after each action is completed, you don't rest, and then you do the next action. 3. When practicing, the weight should be selected according to the weight that you can only complete the specified number of times. If you find it easier to practice, please gradually increase the weight (depending on your training level, you may need to buy more weight plates. ) The number of times to practice beginners is 1. The number of times to practice beginners is10-126-102. Romanian hard drawing is 10- 12 6- 10. 3. Dumbbell Bird10-126-104. Vertical stride10-126-105. Bilateral dumbbell rowing 10- 12. 6- 106. Shrugging10-126-107. Forward lunge10-126-108. Supine French arm flexion and extension 65 438+00-12 6-109. Standing dumbbell bending 10- 12 6- 10

Finally, I wish you a happy workout. If you have any fitness questions, you can ask our coach to answer them.