Warm up for 5 minutes before fitness, stretch locally for 3 minutes, and then warm up for 5 minutes; Stretch for 5-8 minutes after training;

RM: Redemomaxi-mum is the maximum number of repetitions, and the maximum number of movements that a dumbbell with a certain weight can complete is called RM.

RM usually needs repeated testing to get it.

On Monday, chest+triceps training

(1) dumbbell bench press10-12mx3 group

(2) dumbbell bird 10- 12RM x3 group.

(3) Push-ups 15-20 (times) x4 group

(4) Flexion and extension of one-arm nape in sitting posture: 8- 12RM (times) x3 group.

(5) Prone arm flexion and extension: 8- 12RM (times) x3 group.

On Wednesday, back+biceps training

(1) dumbbell rowing: 8- 12RM (times) x4

(2) Wide grip pull-ups: 8- 12RM (times) x4

(3) Narrow grip pull-ups: 8- 12RM (times) x4

(4) Bending: group 8- 12RM (times) x3.

(5) Standing dumbbell hammer bends 8- 12RM (times) x3 group.

(6) Alternate bending with dumbbells: 8- 12RM (times) x3 group.

Friday, leg+shoulder training day

(1) dumbbell squat 8- 10RM (times) x3 group

(2) Dumbbell Squat 8- 10rm3 group

(3) Knead 8- 10rm3 group with dumbbells.

(4) Standing dumbbell press 10- 12RM (times) x3

(5) dumbbell side lift 10- 12RM (times) x3

(6) Raise the dumbbell horizontally before 10- 12RM (times) x3.

Arrange 45-60 minutes of aerobic activities such as running, skipping rope and cycling on Saturday or Sunday.

Abdomen can be practiced every day.

Training should be adjusted according to your own situation, and the effective time of each training (excluding warm-up and stretching) should not exceed 1 hour. The rest between groups is 60-90 seconds, and the rest between actions is 90- 120 seconds. Protein (eggs, beef or protein powder) and carbohydrates (bread, milk, protein powder, etc. ) What is easily absorbed should be supplemented after each training.