If your focus is on the chest and abdomen, I suggest you do it at home.

push-up

15-25/ group

(The distance between the palms is slightly wider than the shoulders)

push-up

15-25/ group

(The distance between the palms is narrower than the shoulders)

push-up

15-25/ group

(Hands are shoulder-width apart)

Sit-ups 15-25

Individuals/groups

Leg lifts 15-25/ group

Just lie in bed or sit in a chair and make your legs and spine well. )

3-4 groups a day

The act of going to the gym

The main function of pectoral muscle

Dumbbell bird 8- 15

Dumbbell chest push 8- 15

Barbell chest push

8- 12 (divided into upper reclining, lower reclining and forward pushing) It is best to use a protective bench press or chest push device practiced by one person.

If you want to build big muscles, you'd better weigh more and do less. You can do 3-4 groups at a time, and the rest time between groups should not exceed 2 minutes.

Abdominal muscles are harder,

Support leg lifting

sit-up

Leg lift

Lift your legs and tuck in your abdomen.

Supine and prone torsion

According to my own situation, it was very painful at first, but I will be fine in a few days.

Whether the plan is good or not is all empty talk