Many friends who want to exercise don't know how to start, how to exercise and how to make a weekly plan. The following is a fitness plan to practice every Wednesday, suitable for friends who have just started fitness. Exercise 2 parts every day for no more than 1 hour, with 2 movements for each part and 2-3 groups for each movement. The weight is mainly small and medium, each group 15 times, mainly to grasp the accuracy of the action and experience the exertion process of the target muscle. The best time for daily exercise is 9- 10, around 5 pm. Pay attention to rest and nutrition supplement after fitness. Warm up and stretch before and after every exercise.

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/ weight press 3/ group 12/ time.

Abdomen: roll abdomen 3 times/group 20 times, supine leg lift 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: roll abdomen 3 times/group 20 times, supine leg lift 3 times/group 20 times.

Friday Legs, Shoulders and 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: roll abdomen 3 times/group 20 times, supine leg lift 3 times/group 20 times.