Chest: 6 groups of flat bench press 8- 10 times in each group (the weight of dumbbell is beneficial without effort)

Push-ups in 4 groups, each group 10-20 times.

Four groups of double gong arm flexion and extension, each group 8- 10 times.

Butterfly machine clip chest 8- 10 times in 4 groups (as an auxiliary)

Back: 4 groups of pull-ups, 6-8 times in each group.

Six groups of latissimus dorsi chest pull-down each group 10- 12 times.

Abdomen: Four groups of sit-ups, 20 times in each group.

Four groups of supine leg lifts, 20 times in each group.

Make plans for the next day

Shoulder: Lift 6 groups vertically, 8- 10 times for each group.

4-6 groups of sitting dumbbells are lifted 8- 10 times in each group.

Four groups of dumbbell side lifts 12- 15 times each.

Arm: 4-6 groups of vertical barbells bend, each group 10- 12 times.

The flexion and extension movements of the posterior cervical arm in groups 4 ~ 6 were 65438 00 ~ 65438 02 times in each group.

Legs: Squat 6-8 groups, 8- 12 times in each group.

Heel lifts were performed in 6 groups 12- 15 times each.

Plan for the third day: same as the first day.

Plan for the fourth day: the same as the next day.

The fifth day plan

Aerobic training: run for 20-30 minutes.

Repair the bike 10-30 minutes.