First of all, there should be a pair of dumbbells with adjustable weight. Different weights aim at different actions. The number of each group is 8 to 12, which is most suitable for beginners to practice muscles. So the number of each group is 8 to 12. After this number, adjust the weight to exhaustion.

Each group should rest for no more than one minute, and each movement should rest for no more than two minutes.

What you need is full-body exercise, not specializing in the chest and abdomen.

Chest: dumbbell bench press 4 groups

Dumbbell flying bird 4 zu

4 groups of push-ups (20 to 30)

Triceps brachii: 4 groups of dumbbell flexion and extension.

Narrow distance push-ups 4 groups

Dumbbell neck and back arm flexion and extension 4 groups

Legs: Squat 6 groups.

Jianbuqu 4 zu

Heel lift 6 groups

Back: 4 groups of wide and narrow pull-ups (try to do more than 10).

Dumbbell rowing 4 zu

Biceps biceps brachii: 6 groups of dumbbells bent with one arm.

Wanju 6 zu

Shoulder: 4 groups are recommended.

Qianpingju 4 zu

Side lift 4 group

Abdominal muscles: 4 groups at each end.

Supine leg lifting group 4

Sit-ups 4 groups

The Quaker's name for Sunday

Chest, triceps brachii, running for more than 30 minutes.

the next day

Legs, abdomen, running

the third day

Back, biceps brachii, running

The fourth day

Shoulder and abdomen

Then loop