Warm-up exercise lasts about 10 minutes, which can make the body sweat slightly.
Optional: treadmills, elliptical machines, treadmills, bicycles, etc.
Power movement
On Monday, target muscles: chest, movements: flat barbell bench press 4 groups of x8, upward inclined dumbbell bench press 4 groups of x 10, flat dumbbell flying bird 4 groups of x 12, butterfly chest clamp 4 groups of x 10 and instrument flying bird 4 groups of x8.
On Tuesday, the target muscle: back, action: 5 groups of x 10 for high-position pull-down, 5 groups of x 10 for bow barbell rowing, 4 groups of x 10 for one-arm dumbbell rowing, 3 groups of x 10 for straight arm pressing, and 3 groups of x20 for goat standing.
On Wednesday, target muscles: shoulders, movements: 4 groups of x8 in front of barbell neck, 3 groups of x8 in one-arm dumbbell side lift, 4 groups of x8 in oblique bird, 3 groups of x8 in front of one-arm dumbbell lift, and 5 groups of x 12 in oblique way.
On Thursday, the target muscles are: Brachial II and Brachial III, and the movements are: 4 groups of dumbbell alternating flexion, 4 groups of concentrated flexion, 3 groups of inclined plate flexion, 4 groups of narrow bench press, 4 groups of backhand neck and back arm flexion and extension, and 3 groups of single arm pull-down of the puller.
Friday's target muscles: legs, movements: 4 groups of free squats, 3 groups of 45-degree handstands, 5 groups of arms and legs with 2 bends, 2 groups of leapfrog, one side lifting the bell and heel, and 2 groups of sitting flexion and extension.
On Saturday (single), the target muscles: chest, waist and abdomen, movements: parallel bars arm flexion and extension 3 groups of X exhaustion (just do it if you can), push-ups 3 groups of X exhaustion, up-sloping dumbbell birds 3 groups of X exhaustion, belly rolling 2 groups of X exhaustion, waist turning 2 groups of X exhaustion, belly rolling 2 groups of X exhaustion, bell lifting body lateral flexion 3 groups of X exhaustion.
Saturday (double), target muscles: back, waist and abdomen, movements: pull-ups for 3 groups of X exhaustion (just do what you can), high pull-downs for 2 groups of x 12, horizontal rowing with a seat for 3 groups of x 10, abdominal tuck for 2 groups of X exhaustion, abdominal tuck for 2 groups of x40, abdominal tuck for 2 groups of X exhaustion, and bell lift for lateral flexion for 3.
Rest or jog for 20 minutes on Sunday, run for 5 minutes, jog 15 minutes, run for 5 minutes, jog 15 minutes.