First of all, if you want to practice your chest muscles, you need a dumbbell that can adjust your weight (warm up for ten minutes, run leg press, do some push-ups, and then

Flat dumbbell bench press 4X 12 bust.

Inclined dumbbell bench press 4X 12 upper chest

The upward oblique dumbbell bird 4X 12 increases the area along the middle seam of pectoral muscle.

The parallel bars bend and stretch 3X8 under the chest (reducing nipple fat and refining into square chest muscles must be done with the 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)

Practice back+double-headed pull-ups (no one can help you hold them). Six groups of 4~ 10 depend on individual situation.

One-arm dumbbell rowing (watching videos online, I can't explain clearly ~) Take a break between the six groups, not too long, one minute at most.

You must know how to do this action of practicing two heads.

Every other day.

Shoulder training+leg training dumbbell side lift+dumbbell front lift (in the super group, one action is finished and then another action is done without rest) 4x20.

Dumbbell rotary lifting 4X20

Walk 4X20 with dumbbells in hand (the action is very simple, available online).

One-handed dumbbell and one-legged heel 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!