If you exercise four days a week, this training plan

Precautions:

The warm-up before training is: running 10 minutes +5 minutes of foam shaft relaxation stretching +3 minutes of joint muscle warm-up.

The number of times and groups of exercise, frequency and weight can be adjusted at any time according to your own ability.

The rest time between groups is long, and the weight of the next group can be heavy. If it is short, the weight and quantity will be affected, so adjust it yourself.

You can add 20 minutes of abdominal training after training in any part.

Try to practice according to the action sequence of the training plan in the picture.

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