It is suggested that each training time should be at least one and a half hours, jogging for 40 minutes first, and then strength exercises. The equipment should be dumbbells and barbells with detachable weights.

Week 1, back

Pull up 3-6-8

Sitting posture: pull down before the neck 3-8- 12.

Sitting backhand pull-down 3-8- 12

Barbell rowing 3-8- 10

T-pole rowing 3-8- 12

Dumbbell rowing 3-8- 12

2, chest

Barbell bench press 3-8- 12

Dumbbell bench press 3-8- 12

Barbell bench press 3-8- 10

3-8- 12 on the dumbbell

The parallel bars are bent or stretched, or the equipment is clamped in the chest 3-8- 12.

3, abdominal muscles+calf

Sit-ups 5-30 times

Lie on your back and lift your legs for 5-30

Skipping rope 5-40

Jogging 10 score

4. Shoulder

Press 5-8- 12 in front of the barbell neck.

Dumbbell push 5-8- 12

Dumbbell Side Lift 4-8- 12 (Super Group)

Dumbbell bird 5- 12

Flat lift before barbell 4- 15

5, legs+hips

Barbell Squat 5-8- 12

Squat 5-8- 12

Front kick 3 (30 in each group)

Back kick 3 (30 in each group)

Side kick 3 times (30 times in each group)

6. Biceps+Triceps

Barbell bending 5-8- 12

Dumbbell sitting posture alternately bends 4-8- 10 (super group)

Barbell bending+concentrated bending 4-8- 10 (combination group)

Supine arm flexion and extension 5-8- 12

Pulley straight arm flexion and extension 4-8- 10 (super group)

Pulley down 4-8- 12

Flexion and extension of the back arm of dumbbell neck 4-8- 12

7. Abdominal muscles+calf

Sit-ups 5-30 times

Lie on your back and lift your legs for 5-30

Skipping rope 5-40 jogging 10 points

Sit-ups are beneficial to exercise the muscles of the waist and abdomen, but the abdominal muscles need continuous stimulation, and it is best to strengthen the abdominal muscles 4-5 times a week.