Monday: chest barbell bench press, barbell oblique bench press, parallel bars arm flexion and extension, dumbbell bird

Tuesday: Pull-ups and cross-backs, dumbbell rowing, curved bar barbell rowing can be done every other week.

Wednesday: Shoulder Smith pushes the dumbbell aside, lifts the dumbbell to the front and leans against the dumbbell bird.

Thursday: Bend the priest's stool with two arms, bend dumbbells alternately, hold bench press with three narrow hands, and bend and stretch the steel wire on the supine arm to press down.

Friday: Leg squat, leg flexion and extension, leg lift and leg heel lift.

Let's talk about the number and weight of exercise first. The weight of each action choice is the weight you can do 15. Do 6-8 groups for each movement, each group 15. This is the so-called small weight, multiple groups and multiple times. This kind of strength exercise is specially designed to reduce fat (that is, lose weight). Aerobic exercise can make muscles have obvious lines while consuming body fat, but it will not increase a lot of muscle mass.