The college entrance examination has come to an end, followed by a three-month summer vacation. The summer vacation after the college entrance examination is relaxed and long. Without the pressure of previous studies, this time is more of my own. So how do we arrange it?

You can arrange a whole body shaping plan for yourself and shape yourself into a good figure. So how do we arrange it?

First, Monday: chest+triceps brachii

1, lie flat dumbbell bench press

2. Tilt the dumbbell upward and bench press.

3, flat dumbbell flying birds

4, narrow dumbbell bench press

5. Flexion and extension of dumbbell arm behind neck

6, dumbbell arm flexion and extension

Second, Wednesday: back+biceps brachii

1, stand, bend over and row.

2. Bend down and lift dumbbells for rowing

3. Rowing with dumbbells in one arm

4, supine dumbbell overhead

5. Dumbbells bend alternately at both ends

6, hanging dumbbell double bending

Third, Friday: legs and hips+shoulders

1, goblet squat

2, dumbbell hard pull

3. Dumbbell sumo squat

4, dumbbell Bulgaria squat

5, dumbbell press

6, dumbbell side lift

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