I hope you are satisfied. Fitness Training Plan Time Training Position Action Name Group Number (Group) Intermittent Time Number of times per group (1) Monday chest press 3 (group) 80 "8-10 (1) Up-leaning bird 2 (group) 80" 8-10 (1) Kneeling 3 (group) 70 ". Supine 3 (group) 70 "8-10 (piece) hanging knees and lifting legs 2 (group) 90" 8-10 (piece) lifting barbells from both ends 3 (group) 90 "8-10 (piece); 3 (Group) 90 "8-10 (Pieces) Dumbbell Exercise 3 (Group) 70" 8-10 (Pieces) Three Shoulder and Neck Push 3 (Group) 70 "8-10 (Pieces) Side Lift 2 (Group) 70 Barbell rowing 3 (group) 80 "8-10 (group) Abdominal sit-ups 3 (group) 80" 8-10 (group) Hanging knees and lifting legs 3 (group) 70 "8-10 (group) Sit-ups at both ends 2. Leg Squat 3 (group) 90 "8—10 (one) Stand and lift the heel 3 (group) 90" 8—10 (one) Sunday back pull-ups 2 (group) 90 "8—10 (one) 80".