Give you a plan to practice five times a week:

On Monday, leg squats are 6* 10RM, step squats are 3*30m, and leg lifts are 3* 10RM.

Tuesdays chest bench press 10RM*4 upward inclined dumbbell bench press 10RM*4 downward inclined dumbbell bench press 10RM*4 butterfly chest clamp or flat bird 10RM*4.

Abdominal exhaustion *4 supine leg exhaustion *4

On Wednesday, 50 groups of pull-ups are not limited, barbell rowing or dumbbell rowing can be completed in 10 minutes, 10RM*4, wide grip pull-down 10RM*4.

Abdominal exhaustion *4 supine leg exhaustion *4

Thursdays Shoulder Dumbbell Sitting Push 10RM*4 Sitting Bend Side Lift 10RM*4 Standing Side Lift Super Group *4

Abdominal exhaustion *4 supine leg exhaustion *4

Skipping rope on Friday 15~20 minutes barbell heel lift 4*20 heel lift 4*2.

Three-headed Crank Narrow Holding Arm Flexion and Extension 10RM*4 Dumbbell Standing Arm Flexion and Extension 10RM*4 Under the Rope 10RM*4

Double-headed curved rod with narrow handle 10RM*4 dumbbell handle 10RM*4 straight rod with wide handle 10RM*4

On Saturday or Sunday, choose one day to be completely aerobic and the other day to rest.

Hope to adopt.