In bodybuilding theory, RM is used to indicate the maximum number of repetitions that a load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. Novices can do 8 to 12RM load, and each group can probably do 8 to 12 load. Each group should rest for no more than one minute, and each movement should rest for no more than two minutes. Warm up for 10 minutes before doing the following exercises, and then you can run.

Chest: dumbbell bench press, dumbbell flying bird, push-ups (4 groups each, about 20 push-ups);

Biceps brachii: dumbbell single arm flexion and extension (6 groups in each group);

Legs: squat, arrow squat, heel lift (6 groups each);

Triceps brachii: dumbbell flexion and extension, narrow push-ups, dumbbell neck and back arm flexion and extension (4 groups in each group);

Back: pull-ups (try to do more than 10) and dumbbell rowing (4 groups in each group);

Shoulders: push-ups, front horizontal lifts and side horizontal lifts (4 groups in each group);

Abdominal muscles: supine leg lifting group 4.

Abdominal muscle exhaustion in each group is still 15 to 25. The rest time of each group is 20 seconds to 30 seconds. Abdominal muscles are practiced about three times a week. Exercise chest muscles and biceps brachii on Friday, legs and triceps brachii on Saturday, back and shoulders on Sunday, and rest on the fourth day. Practice for four days in a cycle.

In addition, you can also search for "prisoner fitness" for reference. The method of teaching people to exercise their muscles by hand in prisoner's fitness can be practiced even in school. It only takes about 20 minutes at a time.