Practice this plan three times a week.

Little sister practices plasticity three times a week.

Monday: chest shaping training

Flat Smith bench press 4 groups * 12

Kneeling push-ups in 4 groups * 10 times

Flat dumbbell bench press 4 groups * 12 times.

Four groups of upward tilt push-ups * 10 times.

Four groups of double-headed bent priest stools * 12 times

Elastic belt's double ends bend alternately for 4 groups *20 times.

Wednesday: back shaping training

Line up in four groups in a sitting position * 12 times.

Dumbbell single-arm rowing 4 groups * 12 times

4 groups of high-level pulldowns * 12 times

Straight arm press down for 4 groups * 12 times

Four groups of dumbbell neck and back arm flexion and extension * 12 times.

Reverse arm flexion and extension 4 groups * 12 times

Friday: leg and hip shaping training

Smith Squat 4 Group * 12

Dumbbell sumo squat 4 groups * 16 times

Straight leg hard pull 4 groups * 12 times

Kick the rope backwards for 4 groups * 16 times.

Lift the supporting knee for 4 groups *20 times.

Hundred breaths 4 groups *20 breaths