High-intensity and heavy exercise four to five times a week, plus a large amount of high-protein diet, is easy to achieve if you can persist in muscle length 10 kg for two months. Give you a relatively simple training plan. For reference only. On Monday, birds pushing dumbbells on their chest tend to press the biceps brachii (barbell arm flexion and extension). Dumbbell arm flexion and extension group 3 ~ 4 gradually decreased on Tuesday. The neck is pulled down before and after rowing. When standing, the back neck is pulled down. The standing posture of triceps (narrow bench press) is to hold down the neck and back, bend and stretch the arms. On Wednesday, Smith pushed the dumbbell to the front of his neck and lifted 3-4 groups of descending abdominal masses. Do your best. If you feel that you can't stand the exercise of biceps brachii and triceps brachii in the first two days of lift heel, you can take out the exercise of biceps brachii and triceps brachii and postpone it until the third day. Optional actions are in brackets, depending on your endurance. The non-descending group is guaranteed to have 4 groups, each group is 8 ~ 12, and the weight is guaranteed to be at least 8 and at most 12. The descending group has 3 weights for each group.