Today's muscle training:

Treadmill first 10 minute;

There are four groups of pulley cross clamp (or barbell bench press), each group is 8 to 12, and the weight will increase if it exceeds 12;

Four groups of barbell rowing, each group 8 to 12, more than 12 will increase the weight;

Four groups of one-arm dumbbells are bent with diagonal braces, each group has 8 to 12 dumbbells, and the weight will increase if it exceeds 12 dumbbells;

There are four groups of barbell neck and back arm flexion and extension, each group is 8 to 12, and the weight will increase if it exceeds 12;

Finally, jump rope 10 minutes, or treadmill 10 minutes.

Days to lose weight:

Treadmill for 30 minutes;

Skipping rope 10 minute;

Treadmill for 30 minutes

All right!