Give you a relatively simple training plan for reference only.

On Monday, push the dumbbell on your chest, and the bird leans back and presses the cross chest.

Biceps (barbell arm flexion and extension) group 3 ~ 4 dumbbell arm flexion and extension gradually decreased.

On Tuesday, row in a sitting position with the back neck down and a standing position with the back neck down.

Triceps (narrow bench press) standing posture is to hold down the neck, bend and stretch the back arm.

Three-shoulder Smith machine neck pushes dumbbells upward, and the side lifts 3 ~ 4 groups gradually descend.

Abdominal lumps are so numerous that they are exhausted.

Squat your legs and raise your heels on Thursday.

If you feel that you can't stand the exercise of biceps and triceps two days ago, you can take out the exercise of biceps and triceps the next day. The actions in brackets are optional, depending on your endurance. There are 4 groups of non-descending group guarantees, each group is 8 to 12, and the weight guarantee is at least 8 and at most 12. The descending group has 3 weights in each group, and each weight is 8 to exhaustion.

In addition, make sure to eat at least 8 egg whites every day.

Wish you success!