4 groups for each action *12; The rest time between groups is 1 min; Practice one part at a time; Four times a week.

Shoulder:

Press the barbell before sitting on the neck

Sitting dumbbell press

Bend down and hold the barbell wide.

Dumbbell bird in standing position

Bent dumbbell bird

chest

Flat barbell bench press

Tilt the barbell upward and bench press.

Recumbent dumbbell bird

cardio-pulmonary function

Treadmill speed 8,40 minutes

Flexibility (= flexibility)

Yoga or Pilates once a week.

Diet plan

Breakfast:

Whole wheat bread *100g; Skim milk * 200ml egg white * 3; Egg yolk *1;

Lunch:

Chicken breast *100g; Broccoli * 50g egg white *1; Egg yolk *1; Rice *300 grams;

Dinner:

Tomato * 50g beef * 200g; Egg whites *2; Egg yolk *1;