Chest: 6 groups of flat bench press, 8- 10 times in each group.

Push-ups in 4 groups, each group 10-20 times.

4 groups of parallel bars arm flexion and extension 8-65438 00 times in each group.

Butterfly machine clip chest 4 groups 8- 10 times in each group (as an auxiliary project)

Back: 4 groups of pull-ups, 6-8 times in each group.

Six groups of latissimus dorsi chest pull-down each group 10- 12 times.

Abdomen: Four groups of sit-ups, 20 times in each group.

Four groups of supine leg lifts, 20 times in each group.

Two, four, six exercise plan:

Shoulder: Lift 6 groups vertically, 8- 10 times for each group.

4-6 groups of sitting dumbbells are lifted 8- 10 times in each group.

Four groups of dumbbell side lifts 12- 15 times each.

Arm: 4-6 groups of vertical barbells bend, each group 10- 12 times.

The flexion and extension movements of the posterior cervical arm in groups 4 ~ 6 were 65438 00 ~ 65438 02 times in each group.

Legs: Squat 6-8 groups, 8- 12 times in each group.

Heel lifts were performed in 6 groups 12- 15 times each.

Personal advice, but not necessarily suitable for you, depends on your physical condition for reference only, pay attention to supplement protein food half an hour after sleep and exercise. Good luck! !