Action: 6 groups of flat dumbbell flying birds x 10, 5 groups of flat dumbbell bench press x 12, push-ups: 6 groups of x exhaustion.

Tuesday, target muscle: back

Action: 7 groups of single-arm dumbbell rowing, 5 groups of inclined dumbbell rowing and 6 groups of straight leg pulling.

On Wednesday, the target muscle: shoulder

Action: Lift 5 groups of dumbbells, bend over 5 groups of birds, lift 5 groups of dumbbells horizontally, lift 5 groups of dumbbells horizontally and row 5 groups of dumbbells vertically.

On Thursday, the target muscles: Brachial II and Brachial III.

Action: dumbbell alternately flexes 3 groups of x8, concentrated flexes 3 groups of x8, chest single arm flexes 3 groups of x65,438+02, narrow bench press 3 groups of x8, single arm neck back arm flexes 3 groups of x8, and back arm flexes 2 groups of x65,438+02.

Friday, target muscle: leg

Action: Step-cutting squat 3 groups x 10, straight waist kneel 4 groups x 10, leapfrog 2 groups x30, leg lift 3 groups x 120, supine hip lift 3 groups x30 Saturday (single), target muscles: chest, waist and abdomen, action: parallel bars arm flexion and extension 2 groups.

Saturday (double), target muscles: back, waist and abdomen.

Action: 2 groups pull-ups, X exhaustion, 3 groups single-arm dumbbell rowing, 3 groups leaning against dumbbell rowing, x 10, 3 groups straight leg hard pulling, X exhaustion, 2 groups belly rolling, x40, 2 groups belly rolling, X exhaustion, 3 groups lifting bell body sideways bending.

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