Do chest push with instruments. Do all the equipment that can push the chest in the equipment area, and then do the chest clip. Do all the equipment with the same clip again. After practicing for ten days or a month, you can go to the free zone to do barbell bench press.

Practice your back the next day

Pull-ups, vertical pull-downs, sitting rowing, dumbbell rowing

On the third day, practice your shoulders.

Dumbbell side lift, dumbbell sitting clean and jerk, sitting shoulder push, Smith neck back press, Smith neck front press.

Practice your arms on the fourth day

Barbell bending, dumbbell hammer bending, dumbbell sitting bending, dumbbell sitting posture with both hands and back arms flexed and extended, dumbbell lying flat with both arms flexed and extended, and dumbbell appendage with one arm flexed and extended. If you have bending equipment, you can also do it on the equipment.

Exercise your legs on the fifth day

Smith squats, lifts his legs on his back, sits in the clean and jerk, and lifts his heels with dumbbells.

Practice abdominal exercises on the sixth day

You can do a set of abdominal muscle tears without going to the gym.

Rest on the seventh day

Unless otherwise specified, the above actions are performed in 3-5 groups, with 8- 12 in each group. The rest time between groups should not exceed one minute, and the action should not exceed two minutes.

If the body feels unable to persist, you can do one or two less movements.

If you don't know how to do the action, you can directly search Baidu to find the animation according to the name I told you.

Remember to warm up before training to avoid muscle injury. Stretching after training can make muscles recover faster.