First of all, exercise should be planned, such as how many movements each group does and how much time each group has to rest after finishing. Generally, a reasonable group of 12 movements, rest for 30 seconds in the middle to do the next group! It is reasonable to start exercising according to this law! I usually do push-ups, kneeling posture, 9 groups, wide distance, middle distance and narrow distance! Finish 9 groups and rest for 2 minutes! Then bench press and dumbbell bird do 9 groups as above! For abdominal muscles, you can Baidu the abdominal ripper, a group of 1 1 movements, 339 movements, but the intensity is very strong, it is difficult to finish it the first time, but don't worry, take your time!
Attached below is a photo! Although it is not a great god, the effect from 102 kg to 122 kg is still obvious! Fitness needs perseverance and persistence, otherwise it is useless for others to say that it is no matter how good it is! Finally, I hope what I said can help you!