Stretching and stretching

3. Dumbbell exercises 7 times a week

4. (times) refers to the number you can barely complete! (Select the weight according to the number of times)

The first leg training day (high-intensity leg training is beneficial to hormone secretion)

Dumbbell Squat 10- 15RM (times) x3 Group

Dumbbell straight leg hard drawing 10- 15RM

Dumbbell Scissors Squat 10- 15RM

Chest training the next day

Dumbbell chest push 10- 12RM (times) x3

Dumbbell wide chest 10- 12RM

Dumbbell bird 10- 12RM

Come back for training on the third day

Dumbbell single-arm rowing: 8- 12RM (times) x3

Hard drawing of dumbbell bent leg: 8- 10RM

Dumbbell bending stroke: 8- 12RM

Day 4 Shoulder Training Day

Sitting dumbbell press 10- 12RM (times) x3

Standing dumbbell side lift 10- 12RM

Vertical dumbbell rowing 10- 12RM

Day 5: 2 training days

Sit on the dumbbell and bend alternately 8- 12RM (times) x3.

Dumbbell bending hammer 8- 12RM

External rotation dumbbell bend 8- 12RM

Day 6: 3 training days

One-arm dumbbell neck and back arm flexion and extension 8- 12RM (times) x3

Dumbbell bending arm flexion and extension 8- 12RM

Narrow body push-ups 10- 15RM

Day 7 Abdominal Training Day

Sit-ups 15-20RM (times) x3

Supine leg lifts 15-20RM

Rollover sit-ups 12- 15RM

From both ends 12- 15RM