A week's fitness plan will help you get in shape faster.

Monday: chest exercises

1, 3 groups of standard push-ups X 10 times (as a warm-up)

2. Flat bench press 4 times x 10/ bird with chest 4 times x 10.

3, dumbbell bench press contrast test balance with light weight, 4 groups of x 10 times 4, upward barbell chest push 4 groups of X 10 times.

Tuesday: practice back.

1, 4 groups rowed with stretchers, x 10 times.

2, 4 groups of x 10 times 2, bending over the barbell to paddle.

3. Pull down five groups of x 12 times and five groups of x 10 times. 5. Pull-ups (you can choose half if you can't pull).

4, barbell hard stroke) 3 groups of x 10 times

Thursday: Shoulders+Arms

1, sit on the dumbbell and press 4 groups of x 10 times.

2, dumbbell side lift light weight 4 groups x 10 times

3. Pull the rope surface for 3 groups of x 10 times.

4.4 Before the group, lift dumbbells horizontally for x 10.

5. Barbell bending 3 groups (x 15)

6. x 15 flexion and extension of the dumbbell arm behind the neck for six times.

Friday: Legs

1, Smith squats 4 groups x 10 times.

2, barbell squat 4 groups x 12 times

3. The times of three groups of dumbbell lunges are x 12.

4. Bend down and lift the legs for 4 groups of x 10 times.

5. Huck squats 4 groups x 10 times.

6. Four groups of leg lifts, x 12 times.

Saturday: Aerobic Exercise or Core Exercise?

1, aerobic (jogging for 30 minutes or skipping rope for 20 minutes)

2. Abdominal rolling in 5 groups, 20 times in total.

3, flat support 3 groups

4. Russia turns to three groups: x 15.

5. Abdominal reduction and leg lifting in 3 groups, x 12 times.

Ps: Do leg exercises on Friday. Sunday should be the sourest day. The training sequence can be flexibly adjusted!