Push-ups, ordinary push-ups 12 *4 group, narrow push-ups 12*4 group, wide push-ups 12*5 group. If you have dumbbells, you can take the dumbbell flying bird 8* 12. You can add a steamed bun and protein powder after training to increase muscle strength.

Tuesday: shoulder training (deltoid)

Barbell press 12*6 group, dumbbell press 12*6 group, dumbbell flying bird 10*4 group, dumbbell bending flying bird 10*4 group, and dumbbell lifting horizontally before 12*5. After training, add a steamed bun, and then add protein powder to gain muscle.

Wednesday: Back training

If you can pull-ups, practicing this action is the best and most necessary. Pull-ups 12*7 group, dumbbell single-arm rowing 12*4 group, hard pulling 8*4 group, can practice abdominal muscles for half an hour, 6* 12 abdominal chakras, and supplement nutrition after training.

Thursday: rest

Friday: leg training

Barbell squat: 12*5 group, dumbbell lunge 12*6 group, leg flexion 12*6 group, inverted squat 12*6 group; Can practice abdominal muscles for half an hour, sit-ups 12*6, abdominal chakras 12*4 groups. After the training, add a steamed bread (pasta, glucose is also acceptable)

Saturday: arm training

Biceps: 12*6 group barbell bending, 12*6 group dumbbell bending, 12*6 group concentrated bending (arm resting on thigh when sitting), triceps: 12*6 group dumbbell arm flexion and extension,12. The intensity of training can be strengthened or reduced according to your body's reaction, and the training that suits you is the best.