On the first day, four movements of chest muscles ×4 groups+three movements of arms ×4 groups, abdominal muscles 15 blocks/group ×4 groups ×2 cycles, and fast skipping rope for 20-30 minutes.

The next day, run for 30-40 minutes with 4 back movements ×4 groups+2 arm movements ×4 groups, 15 abdominal muscles/group × 4 groups × 2 cycles.

On the third day, two rounds of exhaustive training for the front, middle and back of the shoulder and deltoid muscles, and abdominal muscle strength training, such as weight-bearing plate rolling and fast rope skipping for 20-30 minutes.

The fourth day, rest.

On the fifth day, leg and hip training, squat and hard pull, heavy weight training 4 groups ×8/ group+light weight exhaustion group.

On the sixth day, rest

On the seventh day, rest, you can jog on the road, ride a bike or go shopping.

Then loop