Target muscle on Monday: chest, action: 6 groups of flat dumbbell flying birds, 6 groups of flat dumbbell bench press, 6 groups of push-ups.

2

On Tuesday, the target muscle: back, action: single-arm dumbbell rowing 7 groups x 12, leaning dumbbell rowing 5 groups x 12, straight leg hard pulling 6 groups x 12.

three

On Wednesday, the target muscles: shoulders, movements: dumbbell lift 5 groups of x 10, bird bend 5 groups of x 10, single arm lifting dumbbell: 5 groups of x 12, rowing upright: 5 groups of x 12.

four

On Thursday, the target muscles: Brachial II and Brachial III, movements: dumbbell alternately bends 3 groups of x8, concentrated bends 3 groups of x8, chest single arm bends 3 groups of x 12, narrow bench press 3 groups of x8, one arm neck and back arm bends 3 groups of x8, and back arm bends 2 groups of x 12.

five

Friday, target muscles: legs, movements: 3 groups of squatting, 4 groups of kneeling straight, 2 groups of leapfrog, 3 groups of leg lifting, 3 groups of supine hip lifting, 30 Saturdays (single), target muscles: chest, waist, abdomen, movements: 2 groups of parallel bars arm flexion and extension x exhaustion, 3 groups of push-ups x exhaustion, 3 groups of flat dumbbell flying birds x 10.

six

Saturday (double), target muscles: back, waist and abdomen, movements: pull-ups for 2 groups of X exhaustion, one-arm dumbbell rowing for 3 groups of x 10, bending dumbbell rowing for 3 groups of x 10, straight leg hard pulling for 3 groups of x 12, belly rolling for 2 groups of X exhaustion, and waist turning for 2 groups of x40, sideways.

seven

Rest or jog for 20 minutes on Sunday, run for 5 minutes, jog 15 minutes, run for 5 minutes, jog 15 minutes.