First of all, if you want to practice your chest muscles, you need an adjustable dumbbell (warm up for ten minutes)
run quickly
Bend leg muscles
Do some push-ups
then
Flat dumbbell bench press
4X 12
chest measurement
Tilt dumbbell bench press
4X 12 upper chest
Tilting dumbbell bird
4X 12 outer edge of pectoral muscle
A column on the folding line of a newspaper
Increase the area
Flexion and extension of parallel bars arm
3X8
Lower chest
(Reduce nipple fat and refine into square pectoral muscles. Be sure to do it with your chest. )
As for the weight, you can master it yourself. By the twelfth, I was basically exhausted, and this weight was appropriate.
Finally, the abdominal muscles are torn (at first, you can start with leg lifting and leg lifting, and the contact time is a little longer)
Take a day off (still doing abdominal muscle tear)
Back training+two heads
Pull-ups (impossible) 6 groups
4~ 10 in each group
Depends on your personal situation
One-arm dumbbell rowing (watching videos online, I can't explain clearly ~)6 groups
Pay attention to the rest between groups, not too long, one minute at most.
Lianertou
You must know how to do this action.
Three groups will do.
Every other day.
Shoulder training+
Leg training
Dumbbell side lift+dumbbell front lift (Super Group
One action after another, without rest)
4x20
Dumbbell rotary lifting
4X20
Walk briskly with dumbbells in hand.
4X20 (simple action, available online)
Lift the heel with one dumbbell and one foot.
4X 15
Abdominal ripper
You can check the abdominal ripper online, there are videos, remember, any method must be adhered to to to be effective!