Cardiopulmonary function training plan: (the improvement of cardiopulmonary function is very beneficial to muscle gain) 2-3 times a week, and keep the heart rate at (220- your age) for 30-60 minutes each time. X80% or so 2: Strength training plan reference A. Jogging warm-up 10 minutes B. Stretching target muscles (static stretching) The first day of calf training: leg training is beneficial to the whole body muscles, sitting posture, leg lifting, 4 groups, X10-2 Smith Squat, 4 groups, X12 Smith Squat. 02 Sit-ups 4 groups x 15-20 Slant Sit-ups 4 groups x 15-20 Sit-ups 4 groups x 15-20 times (practicing abdominal oblique movements) Lifting legs 4 groups x 15-20 times On the third day, chest and shoulder training: 10- 12 times, push up four groups of dumbbells, x 10- 12 times, fly up four groups of dumbbells, x 10- 12 times, fly up four groups of dumbbells, x/kloc-0-/kloc 00- 12 standing dumbbell side lift 4 groups x 10- 12 fifth day back training Roman chair standing: 4 groups x 10- 12 T bar rowing 4 groups x10-0.