Leg Squat 10×5rm Leg Lift 10×3rm Prone Leg Flexion and Extension 10×3rm Standing Position, Heel Lift (Weight of Barbell) 10×4rm 20× 1rm Load Arrow Squat for 30m twice.
Back+double-head pull-ups several 3 groups of barbells 6~ 10×4rm dumbbell single arm stroke 12×3rm pulldown 10~ 15×3rm (direct pull-ups are also acceptable) barbell shrug10× 3rm.
Hammer bending 10×2rm barbell bending 6~8×5rm dumbbells alternately bending 8~ 10×3rm sitting board bending 8~ 12×3rm concentrated bending 20× 1rm
Chest+three-head and two groups of push-ups warm-up barbell bench press 5~8×3rm dumbbell up and down inclined bench press 10×2rm dumbbell bird 12×4rm French bending 12×4rm gantry bird 12×3rm.
Several groups of 3 (best effort) rope pulldown 10×4rm dumbbell neck back arm buckling stretch 12×3rm bending arm buckling stretch 15×2rm.
Waist+Abdominal Barbell Bending Leg Hard Pulling 5×3rm Barbell Straight Leg Hard Pulling 10×3rm
Several× 3 downward inclined sit-ups (the last group must be completely exhausted). Flat weight-bearing sit-ups are 20×3rm. Abdominal pull-ups are up to 30 without rest. Hanging leg pull-ups are up to soft rest 10s and from both ends of the V to 30 ~ 50. Finally, try to stick to 100s plank (flat support).
Shoulder+forearm barbell lift 8~ 12×4rm dumbbell side lift 10~ 15×3rm bending dumbbell lift 8~ 12×2rm dumbbell front lift 10~ 15×3rm standing.
After each completion, jog at the speed of 12~6 15~25 minutes (40s faster than 20s slower).