I told you, the chest is fine for two months. Practice your chest and back. The upper body is thick ~ you only need an adjustable dumbbell ~ First of all, if you want to practice chest muscles, you need an adjustable dumbbell to warm up for ten minutes. Run leg press and do some push-ups. Then flat dumbbell bench press 4X 12 chest tilt dumbbell bench press 4X 12 upper chest tilt dumbbell flying bird 4X 12 chest muscle outer seam to increase the area. The arm of the parallel bars bends and stretches 3X8 under the chest (it must be done with the chest). Finally, the person with abdominal muscle laceration (you can start with two actions, that is, lifting the leg and lifting the leg, which will increase the contact time a little) has a day off (you are still doing abdominal muscle laceration) and practice back+double-head pull-ups (no one can help you). Each group has 4~ 10 dumbbells depending on your personal situation (I can't explain it clearly by watching videos online). Pay attention to group six. You must know how to finish this action in one minute at most. Three groups can practice shoulder+leg dumbbell side lift+dumbbell front lift every other day (super group, after one action is finished, another action will not rest). 4X20 dumbbell rotating lifting 4X20 walking with dumbbells 4x20 (action is very simple, available online). Lift heel 4X 15 abdominal muscle laceration is a comprehensive fitness program. If you think it is necessary to strengthen chest exercise, do more push-ups and sit with high pads, so that your chest will be full and won't sag ~ do it every other day ~ As for abdominal muscles: so many people will do sit-ups, why are there so few people who produce abdominal muscles? I don't have enough strength ~ I checked the video of the abdominal ripper on the Internet and did it for half a year, from a fat belly to eight-pack abdominal muscles ~ If you are determined, you can do less at first, but the movements should be standard ~ If you don't have this perseverance, you don't have to do sit-ups, which is a waste of time ~ In short, you can practice muscles for at least one year ~