Monday: Three flat-chested reclining birds (chest exercise) bend and stretch their neck and back arms, and push-ups and hugs (even three heads).

Tuesday: Shoulder Dumbbells Push Dumbbells Birds Bend to Stand Up, Stand Up.

Wednesday: the last two heads: dumbbell hard pull single arm rowing (back training) dumbbell bending and hammer bending (back training)

Thursday: Legs: Walking with dumbbells.

Every day after training-sit-ups, abdominal muscles are rolled up.

The training plan is a four-day cycle, and then rest for a few days according to your ability.