One-week plan: on the first day, chest and back bench press 1 ~ 2 groups of warm-up dumbbell bench press 20RM×3 dumbbell flying bird 20RM×3 butterfly swimming machine (or cross chest clips) 20RM×3 Roman chair standing up (or hard pulling) 20RM×3 barbell rowing 30RM×3 sitting posture rowing (or one-arm dumbbell rowing) 20RM×3 Important points: Remember to practice all chests. When practicing back movements, your mind is on your back. You should know how to use the strength of your back, not your arms. The next day, do 30 warm-up squats with no load on legs, buttocks and oxygen, 30RM×3 lunges and 25RM×3 heels, 20RM×3 two bends and 25RM×3 hind legs and 25RM×3 running for 30 ~ 40 minutes. Key point: don't use heavy weight, don't use explosive force. After squatting, the mind exerts force on the buttocks, and after standing up, the buttocks should also be tightened (boys use quadriceps to exercise their legs). Keep the waist, back, legs and hips tense, and move slowly to prevent injury. Pay attention to stretching exercises between groups and after training, and pull the line apart. On the third day, abdominal and aerobic warm-up leg sit-ups (or bench legs) 30RM×3 support leg lifts (or sitting leg lifts) 25RM×3 support leg lifts and turns (or sitting leg lifts and turns) 25RM×6 (left and right groups) load turns for 50rm× 3 for 30 ~ 40 minutes. Key points: move as slowly as possible and use abdominal muscles to exert strength (group). Don't rest too long between groups, and do relaxation and stretching exercises after training. On the fourth day, chest arm bench press 1 ~ 2 groups warmed up, with bench press of 20RM×3, upward inclined bird of 20RM×3, butterfly swimming machine (or cross chest clamp) of 20RM×3, shoulder press of 25RM×3, double head bending of 25RM×3, and single arm neck and back arm flexion and extension of 20RM×3. Key points: Do more stretching of arm muscles after training to prevent lumps. On the fifth day, legs, hips and aerobic are the same as on the sixth day, aerobic is the same as on the seventh day, or aerobic, swimming, mountain climbing and playing badminton. Summary: The weight used should not be too light. For example, you can do bench press with a barbell of 15 kg for 25 times, but you can't exercise at all with a barbell of 10 kg for 25 times. Don't be too heavy in 2008, so that your movements will be deformed, and your whole body will help you. Girls in particular are not strength or figure, but lines. If it is laborious, such as lunge, you can hold a few kilograms of dumbbells with your bare hands or hands. The rest time between groups should not be too long, just 45 ~ 60 seconds, remember. Experience more action, slow is better than fast. Do more stretching and learn yoga moves, and the lines will look good. Don't use explosive force, don't pursue weight, hehe.