Target muscle: chest, action: 6 groups of flat dumbbell flying birds, 5 groups of flat dumbbell bench press, 6 groups of push-ups, X exhaustion >>& gt Aerobic exercise helps sleep.

Tuesday

Target muscle: back, action: 7 groups of single-arm dumbbell rowing, 5 groups of inclined dumbbell rowing and 6 groups of straight leg pulling.

Wednesday

Target muscles: shoulders, movements: dumbbell lift 5 groups x 10, bird bend 5 groups x 10, dumbbell lift with one arm forward: 5 groups x 12, upright rowing: 5 groups x 12.

Thursday

Target muscles: Brachial II and Brachial III, movements: dumbbell alternately bends 3 groups of x8, concentrated bends 3 groups of x8, chest single-arm bends 3 groups of x65,438+02, narrow bench press 3 groups of x8, single-arm neck back arm bends 3 groups of x8, and back arm bends 2 groups of x65,438+02.

Friday

Target muscles: legs, movements: three groups of squats, four groups of straight knees, two groups of frog jumps, three groups of high legs, three groups of supine hips, thirty Saturdays (single). Target muscles: chest, waist and abdomen. Actions: 2 groups of parallel bars arm flexion and extension x exhaustion, 3 groups of push-ups x exhaustion, 3 groups of flat dumbbell flying birds x 10, 3 groups of flat dumbbell bench press x 12, 2 groups of abdominal roll x exhaustion, 2 groups of waist turn x40, 2 groups of abdominal roll x exhaustion, and 3 groups of bell lifting body lateral flexion x 12.

Saturday (biweekly)

Target muscles: back, waist and abdomen, movements: pull-ups 2 groups x exhaustion, single-arm dumbbell rowing 3 groups x 10, bending dumbbell rowing 3 groups x 10, straight leg hard pulling 3 groups x 12, belly rolling 2 groups x exhaustion, waist turning 2 groups x40, belly rolling 2 groups x exhaustion and bell lifting.

Sunday

Rest or jog for 20 minutes, run for 5 minutes, jog 15 minutes, run for 5 minutes, jog 15 minutes.