1. table press

2. Machine push or dumbbell push

Step 3 Pull down the puller

squat

5. Barbell bending

6. Sit-ups

B

1. Dumbbell bird

2. dumbbell side lift

3. Rowing by machine

Step 4 sit and kick

5. Pull the triceps rope down

Lift your back legs.

Train four times a week. It is suggested that 1, 2, 4, 6, A and B should be changed every other day, and each program should be trained with the cycle of 1-6, that is, after 1 is completed, two programs should be done, and each movement should be done for 30 times, with light weight (that is, this weight can basically be done for 30 times).