One, three, five days-5 minutes warm-up on the treadmill for the first time; Third, aerobic, how far the treadmill can run when it is displaced regularly (30 minutes), but it must be done for enough time; Stretch and relax for a day: the second instrument, pectoralis major exercise, barbell bench press (upward tilt, horizontal tilt, downward tilt); Dumbbell bench press (upward tilt, horizontal tilt, downward tilt); Chest forceps; Stretch and relax for 5 minutes in three days: the second instrument, back training, sitting down or pull-ups or pull-ups (stretching arms, relaxing shoulders, stretching back, keeping spine straight and improving scoliosis); Boating with one knee dumbbell and one arm stool, rowing with barbell bent over or sitting posture (this is aimed at the target muscle group, so we should focus on exercise, light weight, multiple groups for many times, and improve the chest arch); Hard pull of barbell; Stretch and relax for 5 minutes and 5 days: the second instrument, arm training, barbell or dumbbell arm bending, narrow grip pull-ups, barbell narrow push, parallel bars arm flexion and extension; Stretch and relax for 5 minutes, 5 minutes, 2 or 4 times-warm up for 5 minutes on the treadmill for the first time; The third kind of aerobic and rotating regular exercise (30 minutes, self-resistance); Relax and stretch for two days: the second instrument, the weight of shoulder training is not too big, swing your arm to move your shoulder before training, and press it with a sitting barbell (Smith frame) or a sitting dumbbell (deltoid anterior middle bundle); Dumbbell side lift (middle beam), dumbbell front lift (toe beam), one knee bending over the stool and one arm lifting bell (deltoid back beam); Stretch and relax for 5 minutes, lasting for 4 days: the second instrument, leg training, barbell squat (Smith frame), sitting leg flexion and extension, striding leg squat, sitting or standing to lift heels; Stretch and relax for 5 minutes and 6 days-the first aerobic exercise, and the treadmill moves regularly (30 minutes regularly); Second waist and abdomen, sit-ups; Lift your legs on your back or hang your legs to lift your legs; Recite for seven days-I'll list these for you first, because I don't know your personal physical fitness and so on. Exercise for a few cycles first and see what needs to be improved. The training plan is not static, so it should be improved and changed at any time. If the intensity is high, you can reduce the number of times or groups, or remove the close action. The second movement on the sixth day can be extended to one to five days, and the sixth and seventh days can be regarded as freedom days. If you don't understand anything, you can send me a short message to answer: lsesaga- Money Level 5 9- 1 12: 12 Correct exercise+adequate rest+reasonable diet = muscle growth! ! ! ! Buy dumbbells, I suggest you buy rubber dumbbells, which can increase or decrease the weight. The weight is determined by your own ability! The following are the ways to exercise all parts of the body with dumbbells: the action of training with dumbbells alone (mainly the training action of the following parts1> Chest 2 > back 3 > shoulder 4 > arm 3 5 > arm 2 6 > leg): 1. Chest 1. Bench press: mainly practice the thickness of pectoralis major and thoracic groove. Action: put the dumbbell on the bench with both hands, put the dumbbell on the shoulder, and palm up. Push the dumbbell up until the arm is straight, stop for a while, and then slowly recover. Tip: Push-ups and squats are curved, so that pectoralis major can be fully contracted and fully extended. 2. Pushing upwards: mainly practicing upper chest muscles. Action: the action essentials are the same as those recommended for lying position, except that the stool surface is adjusted to an inclined angle of 30 ~ 40 degrees and leans on it. 3. Sleeping bird: mainly practicing the middle thoracic groove. Action: On the supine stool, hold dumbbells with both hands, palms facing each other, and naturally stretch your arms over your chest. The elbow of the arm is slightly bent to lower the dumbbell to the lowest point on both sides, the pectoral muscle is fully extended, and the pectoral muscle is forcibly contracted to lift and restore the arm. 4. supine straight arm pull-ups: expanding the chest and practicing the best action of pectoralis major and serratus anterior. Action: Lie on your back on the cross stool, with your shoulders on the ground and your feet on the ground. Hold one end of the dumbbell on the chest with both hands, and slowly put (put down) the dumbbell on the back of the head with the shoulder as the axis (feel the stretching of the chest muscles and chest). When it reaches the limit, lift the dumbbell to restore it. Note: In order to prevent damage, the descending process should not be too fast.