Let me tell you about the plan for your reference!

My order is to exercise a body part (instrument) for 40-60 minutes every day, and then do aerobic exercise for 40-60 minutes.

In terms of equipment, it can be divided into chest, back, shoulders, legs, abdomen and other major muscle groups, and exercise separately every day.

Chest:? Barbell bench press? Group four? 8- 12 times in each group.

Dumbbell bench press? Group four? 8- 12 times in each group.

Parallel bars? Group four? 8- 12 times in each group.

Butterfly machine clip chest 4 groups? 8- 12 times in each group.

After 45 minutes of aerobic exercise, you are worried about your weight and knee injury. You can change from jogging to running on a treadmill slope, and the effect is equally good, or the mountaineering machine is also good. Ellipsometer is also a good instrument for knee joint. You can even ride a spinning bike. Different aerobic exercise programs will help you avoid boredom and stick to it better!

Back:? Pull-ups (wide grip)? Group four? 8- 12 times in each group? (If you can't do it, you can do a drop-down)

Rowing machine (wide grip)? Group four? 8- 12 times in each group?

Four groups of neck pull-down (narrow grip)? 8- 12 times in each group.

Bend over and lift dumbbells in four groups? 8- 12 times in each group.

Aerobic for the next 45 minutes ~

Shoulders: 4 groups on dumbbells? 8- 12 times in each group.

Dumbbell forward lift (small weight)? Four groups, 12- 15 deltoid toe.

Dumbbell side lift (small weight)? Group 4, 12- 15 middle deltoid bundle.

Dumbbell bending and side lifting (small weight) 4 groups? 12- 15 posterior deltoid muscle bundle

Aerobic for the next 45 minutes ~

Legs: 8 groups of squats from the empty pole to their own weight.

After 45 minutes, aerobic.

Abdomen: leg lifts? Group four? 20-30 times in each group

Sit-ups? Group four? 20-30 times in each group

Dumbbell side lift? Group four? 20-30 times in each group

Goat stand up? Group four? 20-30 times in each group

After 45 minutes, aerobic.

It is good to practice in the afternoon. If you really want to cut back, it is very important not to eat staple food at the last meal in the evening and not to eat for two hours before going to bed!

The intensity may be a little big, but the effect is good! If you want to add diet control, it is easy to lose weight! Attached are my own comparative photos, all of which I typed word by word, hoping to help you.