The following is my own fitness plan, see if you can use it. No, you can extend the time to 2 hours, so it's not easy to get too tired. The interval between each time should not exceed 1 day as far as possible, 6 times in a cycle. All subjects will be completed within 1 hour, and the training interval of each group will not exceed 1 minute. Take a bath in five minutes and call it a day. Hold on! Hold on! ! Hold on! ! ! The first day: chest (8- 12 groups, 6 groups of lying dumbbells and 6 groups of chest clips), three heads (6 groups of lying crank and narrow push, 6 groups of dumbbell standing behind the neck, 6 groups of upright pull-down and 6 groups of upright push-down), 300 sit-ups and 3 groups of skipping rope insertion. The next day: back (6 groups of pull-ups), 6 groups of upright barbells, 6 groups of big bird machines, 6 groups of inclined stools, 6 groups of small birds with bent arms), chest (6 groups of downward inclined plate bench presses) and 300 sit-ups. Day 3: Shoulder (Smith bench press 8 groups, standing dumbbell 6 groups, chest stretching 6 groups, 10 group, side lift 6 groups), three heads (repeat the first one). Trapezius muscle (10 group with shoulders), chest (6 groups with lower inclined plate bench press), 300 sit-ups. On the fifth day, the chest (8- 12 group, barbell bench press on the inclined plate, 6 groups of dumbbell bench press for birds, and 6 groups of big birds chest out) was divided into three groups (repeating the contents of the first day), with 300 sit-ups and 3 groups.