Look at your problem, it should be a beginner. First of all, there are only two hours a day. If you only practice your chest and abdomen for a long time, it will be biased (leading to round shoulders) and easy to get hurt. Therefore, you must practice your back when practicing your chest. Of course, you'd better practice your legs, so that your figure will be more symmetrical!

Action of chest training: flat bench press inclined plate bench press sitting posture equipment bench press dumbbell flying bird equipment flying bird.

Back training: pull-ups, pull-down equipment, rowing dumbbells, rowing posture, rowing.

Leg exercise: barbell squat, arrow squat, sitting posture, leg flexion and extension, lying posture, leg flexion and lift.

Shoulder exercise: push the dumbbell on the shoulder, lift it sideways, lean over the dumbbell of the bird and draw in front.

Brachial 2: dumbbell lifting hammer lifting barbell lifting

Arm 3: The dumbbell neck and back arm bend and extend the cable downward.

Abdomen: Sit-ups with legs outstretched.

Monday: Run with chest, arms and abdomen for 20 minutes.

Tuesday: rest

Wednesday: Back, shoulders and abdomen for 20 minutes.

Thursday: rest

Friday: running for 20 minutes, legs, arms and three stomachs.

Choose two or three movements for each part to practice, and practice 4-6 groups for each movement. Each group exercises 8- 12 times to reach exhaustion (adjust the weight to suit themselves), and rest between groups for 30-90 seconds.

To sum up, exercise your muscles for about 40 to 50 minutes at a time, which is about aerobic 10-20 minutes, so one hour is enough!