Hello: Your standard weight should be around 75KG. Your current training is unreasonable. You should use a scientific fitness plan to exercise your whole body! First of all, I'll give you some dietary advice: (1) Eat less and eat more, and eat slowly. (2) High protein and low fat, eat more vegetables and drink more water, moderate fruit and increase the intake of crude fiber (3) Eat less salt.

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

One: Aerobic training plan (reference): Treadmill or elliptical machine (please use elliptical machine when running) 4-5 times a week, 40-50 minutes each time, 3-5 kilometers away, and the heart rate is controlled at 220- 60-70% (the intensity of speaking when running).

Two. Strength plan reference: (60-90 seconds break between groups) (90- 120 seconds break between actions)

Warm up for 5- 10 minutes before each training.

Day 1 Day Back+Biceps Training Day

Squat barbell rowing 15-20RM (times) x3 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

Sit on dumbbells and bend alternately 15-20RM

E-Z bar barbell 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 trainer 15-20RM (times) x3 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! ! ! )