Let me tell you about the plan for your reference!

My order is to exercise one body part (instrument) for 40-60 minutes every day, and then do aerobic exercise for 40-60 minutes.

In terms of equipment, it can be divided into chest, back, shoulders, legs, abdomen and other major muscle groups, and exercise separately every day.

Chest:? Barbell bench press? Group four? 8- 12 times in each group.

Dumbbell bench press? Group four? 8- 12 times in each group.

Parallel bars? Group four? 8- 12 times in each group.

Butterfly machine clip chest 4 groups? 8- 12 times in each group.

After 45 minutes of aerobic exercise, you are worried about your weight and knee injury. You can change from jogging to running on a treadmill slope, and the effect is equally good, or the mountaineering machine is also good. Ellipsometer is also a good instrument for knee joint. You can even ride a spinning bike. Different aerobic exercise programs will help you avoid boredom and stick to it better!

Back:? Pull-ups (wide grip)? Group four? 8- 12 times in each group? (If you can't do it, you can do a drop-down)

Rowing machine (wide grip)? Group four? 8- 12 times in each group?

Four groups of neck pull-down (narrow grip)? 8- 12 times in each group.

Bend over and lift dumbbells in four groups? 8- 12 times in each group.

Aerobic for the next 45 minutes ~

Shoulders: 4 groups on dumbbells? 8- 12 times in each group.

Dumbbell forward lift (small weight)? Four groups, 12- 15 deltoid toe.

Dumbbell side lift (small weight)? Group 4, 12- 15 middle deltoid bundle.

Dumbbell bending and side lifting (small weight) 4 groups? 12- 15 posterior deltoid muscle bundle

Aerobic for the next 45 minutes ~

Legs: 8 groups of squats from the empty pole to their own weight.

After 45 minutes, aerobic.

Abdomen: leg lifts? Group four? 20-30 times in each group

Sit-ups? Group four? 20-30 times in each group

Dumbbell side lift? Group four? 20-30 times in each group

Goat stand up? Group four? 20-30 times in each group

After 45 minutes, aerobic.

The intensity may be a little big, but the effect is good! If you want to add diet control, it is easy to lose weight! Attached are my own comparative photos, all of which I typed word by word, hoping to help you.