Hand training on the first day: dumbbell bending for biceps brachii (8RM*5 group), dumbbell neck and back arm flexion and extension 10 RM * 8 group (triceps brachii), dumbbell side lifting 10 RM * 5 group (deltoid), downward tilting training stool+dumbbell lifting for 20RM*5 group (abdominal muscles). High and narrow backhand pull-down 8RM*5 group (back), downward tilt training stool+dumbbell 20RM*5 group (abdominal muscles), and the third leg exercise: leg lift 8RM*5 group (quadriceps femoris), so it is a three-day round. My goal is to achieve as deep stimulation as possible, and each muscle group can have at least two days' rest. Maybe you have noticed that I exercise abdominal muscles every day, because I heard that abdominal muscles are different from other muscles, which are more anti-fatigue and suitable for more training. So I put abdominal muscle training in my daily plan. Training six days a week, taking a day off or playing football, is aerobic exercise.