Chest: chest push with instruments 3* 12 chest push with instruments 3* 12 dumbbell bird 4* 12.

Triceps brachii head: instrument press down 4* 15, neck and back arm flexion and extension 4* 15.

Brachial head: (barbell, bending dumbbell) bending 4* 15.

Legs and hips: (barbell, Smith) Squat 4* 12 Leg flexion and extension 3* 12.

Shoulder: the instrument pressure is 3* 12, and the barbell pushes the shoulder 3* 12.

Waist and abdomen: supine belly roll 4*20 supine leg lift 4*20 hanging hammer leg lift 3* 15.

It is best to skip rope before exercise 10 minutes. After training, it is best to supplement foods with high protein content (such as boiled eggs with yolk removed) and eat less fatty foods.

In fact, if you want to lose weight, you'd better do more aerobic exercise, and spinning is better.

I wonder if you have a gym there?