Push-ups three times a week, 9 groups * 16 can be appropriately reduced, abdominal muscles three times a week, 8 minutes each time, 8*30. Bend the dumbbell twice a week, push the dumbbell up and lift the dumbbell up. The weight of all dumbbells is 8* 10. The weight that is exhausted after completing 12- 15 at one time is the weight that suits you. The time interval between each group cannot be greater than 1 minute. Let's take a look at my fitness plan and experience. It suits you better. Two months. No, at least three months. It would be great if you could eat whey protein powder. Take 40 grams a day within 30-90 minutes after exercise.

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