Usually lack of exercise, can be arranged according to their own needs:

1, sit-ups (100/ day)/running (more than half an hour/day);

2, chest muscles-dumbbell bench press, flying birds (30-40 /3 groups)/barbell bench press (30-40 /3 groups)/parallel bars arm flexion and extension;

3. Biceps-dumbbell/barbell bending (50-60 /3 groups);