Hello: Your standard weight should be around 68KG. Please refer to the following fitness plan. I suggest that you don't practice for three hours at first. Fitness should be gradual, which is also a kind of protection for the body.

Reference of fitness fat-reducing and shaping plan: (the specific implementation should be adjusted according to the club equipment)

One: Aerobic training plan (reference): brisk walking or jogging.

4-5 times a week. 40-50 minutes each time. The distance is 3-5 kilometers. Heart rate.

Control in the age of 220- x60-70% (speaking intensity during running).

Two: strength plan reference: (action pictures and videos are basically available in Baidu) (60-90 seconds between groups) (90- 120 seconds between actions)

Warm up for 5- 10 minutes before each training.

Day 1 Day Back+Biceps Training Day

Barbell top row 15-20RM (times) x2 group (rest between groups for 60-90 seconds)

Neck Front Pull-Down 15-20RM (90- 120s between movements)

Sitting rowing equipment 15-20RM

Dumbbell single-arm rowing 15-20RM

Pull-ups are 5-20m high.

Sit on dumbbells and bend alternately 15-20RM

E-Z bar barbell bending 15-20RM

Tensile bending 15-20RM

Third round training day

Smith half squat: 15-20RM (times) x3 group

Leg lifts in sitting position 15-20RM

Leg flexion and extension 15-20RM

Leg bending 15-20RM

Leg bending and hard pulling 15-20Rm

Day 5 Chest and Shoulder Training

Smith barbell recommended 15-20RM (times) x3 group.

Tilt dumbbell push upwards 15-20RM

Tilt the dumbbell bird upward 20-25RM

Sitting dumbbell lifter 15-20RM

Standing dumbbell side lift 15-20RM

Day 7 Abdominal+Triceps Training Day

Abdominal exercise machine 15-20RM (times) x2 group

Sit-ups 15-20 minutes

Supine leg lifts 15-20RM

Rollover sit-ups 12- 15RM

Sitting on dumbbell neck and back arm flexion and extension 15-20RM

Rope down 15-20RM

(You can also practice all parts at once, choose an action for each part, and do 20 cycles of training for each action! ! ! )