Chest: 4 groups of upward inclined barbell bench press, 8- 15 times; 4 groups of ascending dumbbell birds, 12-25 times; flat

3 groups of bench press with dumbbell or combined apparatus, 8- 15 times; Butterfly machine clips 4 groups, 12-25 times.

Back: 3 groups of pull-ups, their own weight, each group exhausted; 4 groups of wide distance pulldowns, 12-25 times;

Rowing three groups, 12- 15 times; 3 groups were pulled down with high position and narrow grip, 12-25 times; Barbell bend over and row

4 groups of ships, 8- 15 times; Three groups of push-ups, their own weight, each group is exhausted.

Shoulder: press the barbell or dumbbell for 4 groups, 8- 15 times; Three groups of barbells rowed vertically, 12- 15 times; silent

Group 4, 12- 15 times; 3 groups of dumbbells or barbells, 12- 15 times; Bending cable side

4 groups of flying birds flying horizontally or flying against butterflies, 12-25 times.

Arm: 4 groups of vertical barbell bending, 8- 15 times; Four groups of dumbbell swing or concentrated swing, 8- 15.

Second; 3 groups of lateral bending, 8- 15 times; Pull down 4 groups of horizontal bars, 12-25 times; V-rope descent 4

Group, 12-25 times; Three groups of supine barbell or dumbbell arm flexion and extension, 12- 15 times.

Legs: 5 groups of barbell squats, 12-25 times; Leg flexion and extension in 4 groups, 12-25 times; Unilateral dumbbell table

Stage 3 groups, each group on each side 12-25 times; 3 groups of barbell or dumbbell steps, 30 steps in each group.

Every movement can be done with your dumbbell.