Let me tell you about the plan for your reference!

My order is to exercise a body part (instrument) for 40-60 minutes every day, and then do aerobic exercise for 40-60 minutes.

In terms of equipment, it can be divided into chest, back, shoulders, legs, abdomen and other major muscle groups, and exercise separately every day.

Chest:? Barbell bench press? Group four? 8- 12 times in each group.

Dumbbell bench press? Group four? 8- 12 times in each group.

Parallel bars? Group four? 8- 12 times in each group.

Butterfly machine clip chest? Group four? 8- 12 times in each group.

After 45 minutes of aerobic exercise, you are worried about your weight and knee injury. You can change from jogging to running on a treadmill slope, and the effect is equally good, or the mountaineering machine is also good. Ellipsometer is also a good instrument for knee joint. You can even ride a spinning bike. Different aerobic exercise programs will help you avoid boredom and stick to it better!

Back:? Pull-ups (wide grip) 4 groups? 8- 12 times in each group (if you can't do it, you can pull it down)

Rowing machine (wide grip)? Group four? 8- 12 times in each group.

Pull down behind the neck (narrow grip)? Group four? 8- 12 times in each group.

Bend over and lift dumbbells? Group four? 8- 12 times in each group.

Aerobic for the next 45 minutes ~

Shoulder: Push the dumbbell? Group four? 8- 12 times in each group.

Dumbbell lift (lightweight) 4 groups 12- 15 times? Anterior deltoid muscle bundle

Dumbbell side lift (light weight) 4 groups 12- 15 times? Fasciculus deltoid

Dumbbell bending and side lifting (lightweight) 4 groups 12- 15 times? Posterior deltoid tract

Aerobic for the next 45 minutes ~

Legs: Squat 8 groups? From the empty pole to your own weight.

After 45 minutes, aerobic.

Abdomen: lift four groups on your legs? 20-30 times in each group

Sit-ups 4 groups? 20-30 times in each group

Dumbbell side lift 4 groups? 20-30 times in each group

Goats stand up. Group 4? 20-30 times in each group

After 45 minutes, aerobic.

The intensity may be a little big, but the effect is good! If you want to add diet control, it is easy to lose weight! Attached are my own comparative photos, all of which I typed word by word, hoping to help you.