Push-ups, wide bracket, 4*8, narrow bracket, 4*8

Squats weighing 3* 12

Dumbbell bird lies down and leans 4*8- 10 respectively.

Dumbbell bench press, with the supine position tilted upward, 4*8- 10 each.

Aerobic exercise for 30-40 minutes (skipping rope, running or aerobic exercise)

About 200-240 sit-ups (7-8 groups, 25-30 in each group)

The next day: shoulder training is the main task.

The recommended sitting posture is 4*8- 10.

Side lift 4*8- 10

Bend over and lift 4*8- 10 horizontally.

Front flatbed elevator 4*8- 10

Aerobic exercise for 30-40 minutes (skipping rope, running or aerobic exercise)

About 200-240 sit-ups (7-8 groups, 25-30 in each group)

Day 3: Back training is the main task.

Squat weight: 3* 12

Barbell vertical pull-ups: 4*8- 10

Rowing with both hands: 4* 10

Rowing with one hand: 4* 10

Dumbbell hard drawing: 3* 10

Dumbbell shrug: 3* 10

Aerobic exercise for 30-40 minutes (skipping rope, running or aerobic exercise)

About 200-240 sit-ups (7-8 groups, 25-30 in each group)

Day 4: arm training is the main task.

Push-ups, wide bracket, 4*8, narrow bracket, 4*8

Standing dumbbell bending 4*8- 10

One-arm dumbbell bending in sitting position 4*8- 10

Upward posture and backward flexion and extension 4*8

Prone arm flexion and extension 3*8

Aerobic exercise for 30-40 minutes (skipping rope, running or aerobic exercise)

About 200-240 sit-ups (7-8 groups, 25-30 in each group)