I am 37 years old. I work in the office every day, and my health is getting worse and worse. I started fitness two years ago, and now I feel my body is back in my twenties. My plan is unprofessional and may help you:

First, every morning: run for 20 minutes, train flexibly for 20 minutes, and then kick and hit sandbags for 20 minutes.

Do about 100 sit-ups every night.

Second, at night.

Monday: barbell and dumbbell press 3 groups each, dumbbell side lift 6 groups, bell lifting and shrugging 6 groups, and self-made neck training cap 6 groups.

Tuesday: Squat 6 groups, lift heel 6 groups.

Wednesday: 3 groups of barbell dumbbell bench press and 4 groups of supine birds.

Thursday: 8 groups of hard pulling, 6 groups of dumbbell rowing and 6 groups of self-made neck training caps.

Friday: all kinds of bending, exercise forearm muscles, biceps and triceps.

Saturday: 6 groups of pull-ups and 6 groups of push-ups.

Sunday: rest

Note: old bones, like us, must do warm-up exercises before exercise. When I first started to exercise, my shoulders, chest and waist were injured. Special attention should be paid to these three parts.