There are pollutants in the air in the morning! Fresh air in the morning is not the healthiest! The air will get better after nine o'clock in the morning! Exercise time is easy to choose from 2-6 pm! If office workers don't have time, they can postpone it until 8 o'clock! But it is not easy to exercise at night, and it is easy to excite the central nervous system, leading to insomnia! Day 1: Warm up the triceps first. Jog for 5- 10 minutes. 30 low-weight flat barbell bench press (1): flat barbell bench press, 4-6 groups of 8-12 each; The second action: upward inclined barbell bench press, with 8-12 for 4-6 groups; The third measure: flat dumbbell bench press, 4-6 groups each with 8-65438. Groups 4-6: 8- 12 in each group. The fifth action: lift chest dumbbells (light weight) horizontally, 4-6 groups, 30 in each group (do this action when the weight of barbell bench press exceeds 60 kg). The sixth measure: flat barbell narrow grip, 4-6 groups: 8-65438. 4-6 groups, 8- 12 in each group. The next day: warm up the back muscles and biceps first. Jog for 5- 10 minutes. 1 action: pull-ups, 4-6 groups, until each group can't move. The second action: rowing in a sitting position, 4-6 groups, 8- 12 in each group. The third action: rowing in a standing position, 4-6 groups, 8- 12 in each group. Each group has 20 breaks for 10 minutes. The sixth movement: 2 barbell bends, 4-6 groups, 8- 12 in each group. The seventh measure: 2 dumbbell bends, 4-6 groups, 8- 12 in each group. The eighth trick: concentrate on bending, 4-6 groups, 8 in each group. Jog for 5- 10 minutes. 30 low-weight side lifts (1): standing barbell lifts, 4-6 groups, 8-12 in each group; The second measure: sit in dumbbell lifts, 4-6 groups, 8-12 in each group; The third measure: lift dumbbells in front, 4-6 groups, 8-02 in each group. That is to say, practice for 3 days and rest 1 day. Every action must be completed in a very standard way to be effective, and it is impossible to make it clear in words and pictures. When you get to the gym, ask people and coaches around you to help you correct your movements. Pay attention to diet and eat more egg whites and milk. Eat protein powder if possible and pay attention to rest. When you don't practice, you must have a good sleep and don't exercise vigorously. After 3 months, you will be surprised to find that your body shape is different from that of the people on the street.