Private education is generally aimed at those who have financial strength and want to reach the expected high standards in a short time, and is suitable for those who are pressed for time and have the highest efficiency.

But judging from your requirements, you just want to lose weight and outline, and personal education is unnecessary.

I can see that you said that students have a whole month's gym time, so you should make good use of it.

It is recommended to exercise six days a week and take a day off. In the first week or two, the weight was light to medium. If you are directly overweight, your body will produce too much lactic acid, which is not conducive to your body's endurance and muscle growth.

Mainly to reduce fat, supplemented by muscle gain.

Monday: chest, triceps brachii, abdomen

Chest: barbell bench press 3/ group 12/ dumbbell bird 3/ group 12/ push-ups 3/ group 12/ time.

Triceps brachii: sit-ups 3/ group 12/ dumbbell neck flexion 3/ group 12/ time.

Press down with a heavy hammer for 3 times/group 12 times.

Abdomen: sit-ups 3 times/group 20 times, leg lifts 3 times/group 20 times.

Wednesday: Back, biceps brachii, abdomen

Back: Pull-ups 3 times/group 8 times/pull-downs 3 times/group 12 times/rowing 3 times/group 12 times/time.

Biceps biceps brachii: barbell lift 3/ group 12/ ramp lift 3/ group 12/ dumbbell forehand lift 3/ group 12/ time.

Abdomen: sit-ups 3 times/group 20 times, leg lifts 3 times/group 20 times.

Friday: legs, shoulders, abdomen

Legs: barbell squat 3/ group 12/ leg bending 3/ group 12/ leg lifting 3/ group 12/ time.

Shoulders: 3/ set of dumbbell sitting pressure 12/ barbell neck pressure 3/ set 12/ dumbbell side lift 3/ set 12/ time.

Abdomen: sit-ups 3 times/group 20 times, leg lifts 3 times/group 20 times.

Every Tuesday, Thursday and Saturday, stay on the treadmill or spinning bike for an hour with music headphones or watching movies, regardless of the pace, and keep your heart rate above 130! This can effectively reduce fat.

Pay attention to the amount of food, sugar and fat, and eat more vegetables and lean meat. Dinner must be strictly controlled, seven or eight minutes full, light, eat less carbohydrates, eat more vegetable fiber and 200g lean meat, plus a boiled egg protein. You can eat one egg yolk and three egg whites (boiled) every day during fitness.

Be sure to stick to it and wish you success in a month!