Monday: chest+three heads

Horizontal barbell press 8- 12RM (each) X3 group.

Tilt dumbbell press upward 8- 12RM

Tilt up dumbbell bird 8- 12RM

Sitting posture E-Z bar barbell neck and back arm flexion and extension 8- 12RM

Lower the rope 8- 12RM.

Wednesday: back+two heads

Wide grip pull-ups 8- 12RM (piece) X3 group

Bow barbell rowing 8- 12RM

Neck front pull-down 8- 12RM

E-Z bar barbell bending 8- 12RM

Tensile bending 8- 12RM

Friday: Shoulder+Abdomen

Sitting dumbbell press 8- 12RM (each) X3 Group.

Standing dumbbell side lift 8- 12RM

Rowing vertical 8- 12RM

Sit-ups 15-20 minutes

Leg lifting 15-20RM

Sunday: Legs

Squat 10- 15RM (one) X3 group

Leg lifts in sitting position 10- 15RM

Leg flexion and extension 12- 15RM

Leg bending 12- 15RM

1: If you just want to get in shape and build muscles in some places, then this plan is a bit heavy for you and your body can't bear it.

If your idea is to make your body more perfect, you need a long-term training. All your plans now are gym plans, and there shouldn't be so many training machines at home.

If you don't have any problems in time and money, you should find a coach to take you to practice. Otherwise, according to your current training plan, your body will have problems, but it will be counterproductive, so you don't have to taste it. Right?

Training can't be implemented by making a plan yourself. Here,

1- including warm-up before training, how to warm up,

2- Slow cooling after training.

3- Also, it takes a long time to get a good figure, not just a few moves.

4- When training at the same time, you should match some ingredients, crude fiber drugs and the like,,,,

I can't say a word or two clearly on the internet. I suggest you find a coach if there is no bad money in your wallet. Because you only practice and don't eat, your figure will not be good, and you will get twice the result with half the effort.

If you want to lose weight, you need another plan.

1: Go to the fitness center to exercise, combine aerobics with yoga, remove fat from aerobics, and shape with yoga. If you like dancing, you can change aerobics into pilates, Latin dance, tears, belly dance and so on. General fitness centers will have such courses.

Whether it's aerobics or hot dancing, it's good to sweat all over. It is best to stick to a class and overcome it when you are tired.

3. You can dance in the room and practice by yourself with warm music when you get home. As long as you persist, it will be effective.

4: Don't worry, take your time. Generally speaking, the effect of exercise in the first month is not particularly obvious. It seems that if you only lose weight and don't lose weight, there will be obvious weight changes in the second month.

You should replenish water in time after exercise, and don't eat cold drinks such as ice cream, preferably 30. C boiling water, each time 100-200ml, once every ten minutes, until the urine color is clear.

4: Don't skip meals for a day, because that won't really help you lose weight.

5: Eat less dinner, it is best not to eat. You can also eat some homemade cold dishes. Cold kelp is good. Usually eat cucumbers, watermelons and cantaloupes. If possible, it is best to drink tomato clear soup or melon clear soup in the evening. You don't have to eat meat, it doesn't matter if you eat less, and you don't care what kind of meat it is. Whatever you like. Eating a small amount will not increase the weight burden at all.

I hope you will be a healthy, thin and healthy person!

I hope my reply is useful to you.