Primary training plan: 3-4 groups for each movement, 8- 10 for each group, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between two movements.

Warm up for 5- 10 minutes before each training.

The first training of chest/back/hind leg muscles/calf/abdomen/flank.

(initial) sitting posture apparatus chest push (initial) sitting posture chest clamp (initial) pull-up body pull-down (contraction) (initial) sitting posture pulley.

(Initial) Leg Bending Exercise (Initial) Standing posture Raise the heel (Initial) Inclined sit-ups (Initial) Unilateral dumbbell lifting

The second training leg/hip/shoulder/triceps/biceps/abdomen

(Initial) Sit and Kick Practice (Initial) Leg Abductor (Initial) Shoulder Bar (Initial) (Initial) Sit Dumbbell Push

Sit with dumbbell arms flexion and extension (initial) Sitting posture Bend over (initial) Sit-ups with flat knees.

The Third Training of Chest/Shoulder/Triceps/Side Abdomen

(initial) sitting posture apparatus chest push (initial) Smith flat chest push (initial) sitting posture dumbbell push (initial) sitting posture dumbbell arm flexion and extension

(initial) lifting dumbbells on one side

Fourth training back/hind leg muscles/biceps/abdomen

(Initial) Strength Pull-ups (Width) (Initial) Pulling Down on Pulley (Initial) Leg Bending Practice (Initial) Tilting Sit-ups

(initial) supine knees and abdomen (initial) supine legs flexion and extension

Fifth training chest/back/biceps/calves/flank

(Initial) Sitting posture apparatus chest push (initial) Sitting posture chest clamp (initial) Strength pull-ups (width) (initial) Standing posture bending rod (initial) Standing posture lifting heel (initial) Unilateral dumbbell lift (initial) Sitting posture barbell turn.

Sixth leg/hip/shoulder/triceps/abdomen training

(Initial) Sit and Kick Exercise (Initial) Inclined Sit-ups (Initial) Sit Barbell Neck Push (Initial) Shoulder Flat Lift (Initial) Sit Dumbbell Arm Flexion and Extension (Initial) Kneeling Sit-ups (Initial) Sit-ups Bend knees and bells

Seventh training chest/back/shoulder/biceps/abdomen/

(initial) sitting posture chest clamp (initial) flat barbell chest push (initial) strength pull-ups (narrow) (initial) sitting posture bending (initial) flat knees sit-ups (initial) knees sit-ups.

Eighth training back/shoulder/triceps/flank/

(Initial) Push-ups (wide) (initial) Push-ups (narrow) (initial) Sitting barbell push-ups in front of the neck.

(initial) sitting posture three-headed exerciser (middle) supine knees (initial) shoulder lifting (initial) sitting posture dumbbell arm flexion and extension.

Ninth training of chest/buttocks/hind leg muscles/biceps/abdomen

(Start) Flat Dumbbell Flying Birds (Start) Flat Barbell Push Chest (Start) Smith Squat (Start) Leg Bending Exercise

(Initial) Standing with a bent rod, lifting (initial) supine, bending knees and abdomen.

Tenth training back/shoulders/triceps/calves/flank

(Initial) Sitting posture After pulling down the pulley (initial) sitting posture, the bird (initial) leans over to stand up (initial) sitting posture, the barbell pushes the neck forward (initial) sitting posture, the dumbbell arm bends and stretches (initial) standing posture, and lift heel (middle) lies on his back, kneels and turns around.

In addition, you should run 2-3 times a week for 20-30 minutes each time, and your heart rate should be controlled at about (220- your age) x80%, which can improve the cardiopulmonary function and be beneficial to muscle growth. (But don't run too much)