Aerobic training: jog 4-5 times a week for 40-50 minutes each time (if you can't do it at first, you don't have to force it) and gradually strengthen it.

Training intensity, heart rate control in (220- 18)X70%.

Strength training: 4-5 times a week, each time 1 hour. For example, if you want to choose squat training, your group can do more than 15 weight.

Warm up for 5- 10 minutes before each training.

Day 1 Day Back+Biceps Training Day

Rowing on the barbell 15-20 (times) x3 group (rest between groups for 60-90 seconds)

Neck Pull Down 15-20

Sitting rowing equipment 15-20

Power pull-up 15-20

Sit on dumbbells and bend alternately 15-20

Stretcher bending 15-20

Third round training day

Smith Squat: 15-20 (times) x3 Group

Leg lifts in sitting position 15-20

Leg flexion and extension 15-20

Leg bending 15-20

Leg bending and hard pulling 15-20

Day 5 Chest and Shoulder Training

Smith flat chest push 15-20 (times) x3 group

Smith's dumbbell recommendation 15-20.

Rising dumbbell bird 15-20

Sitting dumbbell press 15-20

Standing dumbbell side lift 15-20

Day 7 Abdominal+Triceps Training Day

Abdominal trainer 20-30 times x3 group

Lie on your back and lift your legs for 20-30.

Turn to sit-ups 20-30

Flexion and extension of neck and back arm by sitting dumbbell 15-20

Rope drop 15-20

Diet plan (reference): eat less and eat more.

Breakfast at 8: 00, 250ml skim milk, proper amount of vegetables and fruits, 2 pieces of bread and 2 egg whites.

Extra food 10: 00, a banana.

Lunch 12: 00, staple food 150g, meat 100g, vegetables 150g, fruit.

Rice 15: 00, a glass of juice.

Dinner 18: 00, staple food 80g, meat 50g, vegetables 150g, and appropriate amount of fruit.

Health food: coarse grain boiled potatoes, corn oatmeal, apples, oranges, peaches and aromatic juices, various vegetables, beans, milk, yogurt, chicken breast, lean beef, fish and eggs (excluding yolk).

Note: Don't eat more red meat such as beef, mutton and pork. You can eat some fish, chicken (peeled) seafood properly.

Drink less drinks: such as carbonated drinks, orange juice, etc.

Adjustment of plan:

Everyone's platform period will be different. At that time, you feel that you have been practicing according to this plan for some time.

After that, when the body starts to change little or nothing, it is necessary to adjust the plan.