This is the plan I designed for you.

I hope you can stick to it.

On Monday,

breast

And abdominal muscles.

Dumbbell board

Bench press

Upward inclined bench press. 4*8

Dumbbell bird

,4*8

push-up

4* Exhausted

Carry a heavy burden.

sit-up

4* Exhausted

Leg lift

4* Exhausted

Lie on your back exhausted and turn your abdomen.

Tuesday,

dorsal muscles

And forearm

Dumbbell bend over to draw 4*8.

pull-up

4* 12

Shrugging 6* 10

Dumbbell behind the standing posture

bend

4* Exhausted

Stool hold, bend 4* exhausted.

On Wednesday,

triangular

And abdominal muscles

dumbbell

Cervical posterior push

3*8

Dumbbell side and front lift 4*8.

Bow bird 4* 12

Abdominal muscles are the same as above.

Thursday, the second arm,

triceps muscle

forearm

Dumbbell narrow bench press 4*8

Dumbbell bend 4*8

Hammer bending 4*8

Forearm is the same as above.

Friday, legs, abdominal muscles

Squats weighing 4* 12

Half squat * 12

kneeling position

Back kick

4*20

Abdominal muscles are the same as above.

Come on,

I hope to adopt.