Use training 4-5 times a week, and practice the upper and lower parts separately, such as: one, two, four and five;

60-80 minutes each time, warm-up 10 minutes, about 3 movements in each position, 4 groups for each movement, warm-up 1 group.

The formal group can carry out three groups of training according to the muscle order in the table, and add 40-60 minutes of aerobic training twice a week.

The first day:

1) chest replacement action: Smith bench press; Barbell bench press, dumbbell bench press; Sitting posture pushes the chest; Butterfly machine clip chest; Stretcher clip chest;

6) Three-head alternating action: the rigid line is pressed down; Put down the rope; Parallel bars arm flexion and extension; Flexion and extension of dumbbell neck and back arm; Flexion and extension of the back arm;

2) Alternative back movements: pull-ups; Neck to pull down; V pull down; Sit and row; Barbell rowing; Dumbbell rowing;

7) The two heads alternate: the instrument bends; Dumbbell bending; Barbell bending; Bending rod bending; Severe vertical bending;

The next day:

3) Alternate thigh movements: Smith squats; Barbell squat; Sit and flex; Prone leg bending; Dumbbell squat, step squat;

4) Alternate leg movements: sit and lift the heel; Stand up and lift your heels; Barbell lifts the heel; Shoulders and heels; The rider lifts his heel;

5) Alternative shoulder movements: sitting posture; Push the barbell to the front of the neck; Dumbbell push; Front flat lift; Side lift; Stand upright and lift horizontally;

8) Abdominal alternating action: supine abdomen; Lift your legs on your back; Supine leg flexion and extension; Hanging legs; From both ends;