I go to the gym at least three times a week. I will definitely go on Monday, Wednesday and Friday.

! ! Try to do about 15 every time you exercise, try to break through the limit and do 5-6 groups at a time.

It is best for large muscle groups to complete one main movement every day as a basic skill, and the rest should be done casually.

1 Every time you go running, it's certain that you will exercise by running. Good health is very important. It is suggested that you set your own running mileage after exercising every day, preferably more than 3KM, and gradually increase it.

1 Exercise chest, back, chest and bench press first on Monday. Smith can ask the coach to do five groups and then make chest clips. Anyway, it's a machine-or a dumbbell bird can do sit-ups first, and then do some equipment. Anything can be done with pull-ups. The rest is done, try to do it. It doesn't matter if you can't do it. Just two machines pulled back and pulled down.

On Wednesday, just exercise your legs, do weight-bearing squats, lift Smith on your shoulders, and then there will be birds.

Friday is the same as Monday.

Nutrition should also keep up.