The first leg training day (high-intensity leg training is beneficial to hormone secretion) dumbbell squat 10- 15 (times) x3 group. 150m time 8 groups are very helpful for 100m running. Eight groups in 300m time are very helpful for 200m running. Then relax.
On the second day, chest training dumbbell chest push 10 times x3 group dumbbell wide chest 10 times *3 group dumbbell flying bird 10 times *3 group. Push-ups 20 3 groups
On the third day, back training dumbbell single-arm rowing: 10RM (times) x3 dumbbell bending leg hard pulling: 10 dumbbell bending leg rowing: 10 times *3 groups.
On the fourth day of shoulder training, sit on dumbbells and press 10 times (times) x3 to stand on dumbbell side lift 10 times *3 groups to row with dumbbells 10 times *3 groups.
On the fifth day, two sitting dumbbells bend alternately 10 (times) x3 dumbbell hammer bend 10 times *3 groups of external rotation dumbbell bend 10 times *3 groups.
On the sixth day of 3-head training, the one-arm dumbbell flexes and stretches 10 times (times). X3 dumbbell flexion and extension 10 times *3 groups of narrow hold push-ups 10 times *3 groups of sit-ups 30 times (times) On the seventh day of abdominal training, x3 sit-ups 15 times *3 groups 15 times start from both ends.
Sleep: It is best to sleep for 8 hours every night, and take a nap for 30 minutes if you have time at noon. From 5: 00 to 8: 00 pm, physical strength and endurance are the highest peaks in a day, and it is the best time to exercise, which will achieve very good results and be quite beneficial to sleep.