If you want to gain muscle and reduce fat, you should first pay attention to reducing fat, otherwise you will not see your abdominal muscles when you practice. In that case, you should do strength training first and then jog for about 45 minutes. The next day, exercise the big muscles: chest, back and shoulders, two heads a day, and three heads a day. On the last day, I only practiced my abdomen. Otherwise, you are too tired to practice.

There are too many 6 groups for each action. It is suggested to divide into four groups, each group is 8 to 10, and it is very difficult to choose the weight that reaches 10.

Moreover, the order of each action can be changed, or the action can be changed after a while to avoid non-stimulation.