Run for 3-5 minutes to warm up, and then train at 7-8.

Upper body training program

First, dumbbell clean and jerk: 6kg, 8- 12, * * * four groups.

Second, bench press: 12.5kg, 8- 10, * *.

Three. Drop-down: 60kg, 6-8 groups, 4 * * * groups.

Fourth, barbell clean and jerk: 10kg, 8- 10, * * * four groups.

V. Neck recommendation: 10kg, 6-8 groups and * * * four groups.

Six, birds: one side 12kg, 8- 10, four groups * * *.

7. Shrugging: 12kg, 10- 12, and * * * four groups.

Eight, snatch: 10kg, 8- 10 group, * * * four groups.

Abdominal training program

First, sit-ups: 15 straight legs and 15 bent legs.

Second, the side: 15

Third, press down and bend forward: 20

Four. Back pressure: 20 pieces

Deltoid muscle training of shoulder

First, lift dumbbells horizontally before alternation: 3 groups of 8- 12 times.

Second, dumbbell side lift: two groups 15, 10, 8, 6 times.

Third, bending birds: 3 groups of 8- 12 times.

4. Upright rowing: 3 groups of 8- 12 times.