Dumbbell bench press, 15kg( 1) 4 groups, each group 10- 12. After each group, the weight increased slightly.

Dumbbell bird, 7.5kg( 1), 4 groups, each group 10- 12. After each group, the weight increased slightly.

Push-ups, 20 starts, 4 groups. Add 5 in each group.

Leg training:

Run. Sit for a long time, get up and squat several times. ..

Squat lunge, 4 groups, 10- 12.

Squat with weight, 4 groups, 10- 12.

Back training:

Rowing with one hand dumbbell,15 kg.10-12. Group 4.

Wide grip pull-ups. Do your best.

Abdominal training:

Do 50 sit-ups in 4 groups. After each group, lift your legs to the limit in a sitting position.

Because the abdomen participates in the practice of various parts, it has strong fatigue resistance. We should constantly strengthen the intensity of practice. ..

Arm exercises:

Dumbbell lifting alternately, 10kg 10- 12, 4 groups.

Flexion and extension of one-arm cervical dorsal arm, 10kg, 10- 12, 4 groups.

Push-ups can also be practiced on the arms, chest, shoulders and back. Just change the different support positions of your hands.