The number of key parts is 10 group, and the rest parts can be used for offset, each group is 8- 12, which can be adjusted according to its own strength. If the bearing capacity is 60% of the maximum, it can be 12, 80% and10;

Key points: each group should rest for 90 seconds at most after finishing, and the posture must be correct, otherwise it will not achieve the effect and will be injured (especially the waist).

There are abdominal muscles every time. Search the internet for 8 minutes to exercise abdominal muscles, learn movements, and do exhaustion 3 times.

Monday: barbell bench press 10 X 10 group, not too fast, let muscles exert strength, not body inertia.

Put it in different positions and exercise different chest muscles.

Add a set of dumbbells, birds or butterflies in the middle and at the end for breast enhancement and shaping.

Dumbbell lift 3 groups 10 triceps brachii.

One-arm dumbbell rowing and high-position pull-down are 2~3 groups respectively, each group is 10.

Wednesday: Shoulder plus biceps brachii, waist:

Dumbbell side lift: 10X 10, be sure to stick to it.

One-arm dumbbell lift: 8 groups, the strength is constant and adjusted, such as gradually rising and then falling.

Waist muscles: I don't know what to use to describe the action. Probably the legs are slightly bent (bending is not easy to hurt), take a dumbbell in your hand, then bend down and get up again, and make two groups.

This is very simple, technical terms, Baidu pictures can be found, only go to the gym, arm muscles can be exercised with arm strength devices, it is best to use dumbbells with different weights to have an effect, and the results will be produced in one and a half months. .