Hip and leg training program

Squat 4 groups 15 times/10 times/10 times/15 times.

Lunge 3 group 15/15/15

Abdominal roll 3 groups 20 times /20 times /20 times.

Leg lifts 2 groups for 30 seconds /30 seconds

Gluteal bridge group 2 12 times/12 times.

Arm and shoulder training program

Three groups of dumbbell presses 15 times/10 times/15 times.

3 groups of dumbbell side lifts 15 times/15 times/15 times

Dumbbell bending is divided into four groups, 15 /8 /8/15.

Chest training program

Dumbbell bench press 3 groups 15 times /8 times /8 times.

Three groups were exhausted by chest and back push-ups.

Pull-ups are exhausted in 3 groups

Fat-reducing shaping plan

Prime time for exercise: 8: 00, 16: 00, 20: 00. Choose one of the above three issues.