Chest: flat bench press

Six groups

8- 10 times in each group.

push-up

quadruplet

10- 20 times in each group

Flexion and extension of parallel bars arm

quadruplet

8- 10 times in each group.

Butterfly machine clip chest

quadruplet

8- 10 times in each group (as an auxiliary project)

Back: Pull-ups

quadruplet

6-8 times in each group

Latissimus dorsi chest pull-down

Six groups

Each group 10- 12 times.

Abdomen: Sit-ups

quadruplet

20 times in each group

Lift your legs.

quadruplet

20 times in each group

Make plans for the next day

Shoulders: Lift upright.

Six groups

8- 10 times in each group.

Sitting dumbbell lifting

4-6 groups

8- 10 times in each group.

Dumbbell side lift

quadruplet

Each group 12- 15 times.

Arm: upright barbell bending

4-6 groups

Each group 10- 12 times.

Flexion and extension of posterior cervical arm

4-6 groups

Each group 10- 12 times.

Legs: Get down.

6-8 groups

8- 12 times in each group.

Lift your heels.

Six groups

Each group 12- 15 times.

The plan for the third day is the same as that for the first day.

The plan for the fourth day is the same as the next day.

The fifth day plan

Aerobic training: running

20-30 minutes

Fixed bicycle

10-30 minutes