The simplest and most effective scheme, 3 days a week, or 6 days a week, 3 days ×2 cycles, that is, one day to do the chest, back and legs, two heads to do the chest, back and three arms. On the day of leg training, all four legs were trained, but not the abdomen and shoulders. Abdomen can be practiced 3 ~ 4 times a week, and 4 ~ 8 groups or 4 × 2 ~ groups can be added after each training. On the day of shoulder push, you can push a few groups of chest less, add three groups of chest push and three groups of chest push, and wait until the advanced stage to practice shoulders, arms 2 and arms 3 alone, which is another three days, exactly six days.

The three-day plan has many advantages. If you practice for six days, you can do two cycles. If you practice for 4 days, practice your key points and main contradictions for the extra day. If you practice for five days, you will give up your best part or wait for other parts in one less day. In short, we should practice the weakest areas, the areas that need to be improved most, and the main contradictions that need to be strengthened most.

If you want to lose weight quickly, please insist on aerobic training at least 3 ~ 4 times a week. You can run on an empty stomach for 30-60 minutes after each equipment training, or arrange an aerobic day to have fun. Pay attention to control the calories in the diet.