1, warm-up: run for 30 minutes, 4 km (8 km/h)

2, equipment exercise: chest, triceps brachii

A: flat bench press pectoralis major 15 times/group *4 (counterweight 60kg)

B: Push pectoralis major 15 times/group *4 (counterweight 40kg)

C: Push the pectoralis major muscle 15 times/group *4 with the dumbbell inclined upward (counterweight 30kg).

D: supine arm flexor triceps brachii 15 times/group *4 (counterweight 10 kg)

E: Pull down the triceps brachii 15 times/group *4 (counterweight 35kg).

F: Abdominal muscle exercises: recumbent position, up and down, belly rolling 20 times/group *3

3. Treadmill walking: 60 minutes (6 km/h *6 degree gradient)

4. Abdominal muscle exercises: recumbent position, up and down, belly rolling 20 times/group *3

Tuesday:

1, warm-up: run for 30 minutes, 4 km (8 km/h)

2, equipment practice: back, biceps brachii

Answer: hard back pulling 15 times/group *4 (counterweight 40kg)

B: Power-assisted pull-ups 15 times/group *4 (weight 20kg)

C: sit back pull 15 times/group *4 (counterweight 20kg)

D: Biceps biceps brachii with one arm arch 15 times/group *4 (counterweight 15kg).

E: biceps brachii bending lift 15 times/group *4 (counterweight 25 kg)

F: Bracket flexion of biceps brachii 15 times/group *4 (counterweight 10kg).

G: Abdominal muscle exercises: recumbent position, up and down, belly rolling 20 times/group *3

3. Treadmill walking: 60 minutes (6 km/h *6 degree gradient)

4. Abdominal muscle exercises: recumbent position, up and down, belly rolling 20 times/group *3

Wednesday:

1, warm-up: run for 30 minutes, 4 km (8 km/h)

2, equipment practice: shoulders, legs

A: Sitting dumbbell presses deltoid muscle 15 times/group *4 (counterweight 30kg).

B: standing rowing deltoid 15 times/group *4 (counterweight 30kg).

C: Lift the deltoid muscle on the standing side 15 times/group *4 (counterweight 10 kg).

D: Bend over and stroke deltoid muscle 15 times/group *4 (counterweight 30kg).

E: Smith bar squats and lifts thighs 15 times/group *4 (counterweight 40kg).

F: Leg flexion and thigh extension in sitting position 15 times/group *4 (counterweight 50 kg)

G: Abdominal muscle exercises: recumbent position, up and down, belly rolling 20 times/group *3

3. Treadmill walking: 60 minutes (6 km/h *6 degree gradient)

4. Abdominal muscle exercises: recumbent position, up and down, belly rolling 20 times/group *3

Thursday: Repeat Monday's training.

Friday: Repeat Tuesday's training.

Saturday: Repeat Wednesday's training.

Sunday: Relax and rest.

The counterweight will adjust itself.

If you are a skinny runner, don't run and warm up instead.