Chest: flat bench press 4* 15 upward inclined dumbbell bench press 4* 15 straight arm chest clamp 4* 15.

Brachial III: Steel wire press down 4* 15.

the next day

Back: high pull-down 4* 15 sitting rowing 4* 15 single-arm dumbbell rowing 4* 15

Biceps brachii: barbell bending 4* 15

the third day

Shoulder: Head lift by barbell: 4* 15 dumbbell side lift 4* 15.

Bend and row (deltoid posterior bundle) 4* 15

Legs: Squat 3* 15 hard pull 3* 15

The fourth day

Arm 2: barbell lift 4* 15 dumbbell lift 4* 15 dumbbell lift 4* 15.

Brachial 3: barbell supine arm flexion and extension 4* 15 under steel wire 4* 15 flexion and extension 4* 15.

Roll your belly 6*40 every day.

Do strength training first and then do aerobic training every day. Do 40 minutes of aerobic training, jogging or cycling every day.

Remember, training should be efficient, eating should be scientific and getting enough sleep.