Note: 1. Warm-up skipping rope 15 minutes; 2. Stretch the part to be practiced; 3. Rest between groups for 60 seconds and rest between actions 120 seconds; 4. The appropriate weight is 8- 12RM. The first day of chest training

1, dumbbell chest push: 10- 12RM×3 group lie on their backs, with their arms straight, palms down, and their big arms parallel to the ground before recovering. 2. Dumbbell bird: 10- 12RM×3 The third group. Push-ups: 15-20 times × 4 groups of back training on the third day.

1, dumbbell single-arm rowing: 8- 12RM×4 group knelt on the bench with one hand on the bench and their arms slightly bent. With the other hand, lift the dumbbell to droop naturally, then lift the big arm to be even or slightly higher than the body, open the small arm, and lift it from the vertical ground to slightly higher than the body to exhale and hold your chest. 2. Bend over and paddle with both arms: In group 8- 12RM×4, the feet are shoulder width apart, the legs are slightly bent, the upper body leans forward, the upper arm is pulled slightly higher than the body with the back, the forearm is opened, and it is slowly put back. 3. Pull-ups: 8- 12RM×4 groups of wide grip and narrow grip. Day 5 Shoulder and Abdominal Training

1. Standing dumbbell push-ups: 10- 12RM×:3 groups of surrender postures, with arms and bodies in the same plane.

2. Standing dumbbell side lift: 10- 12RM×:3 groups of side lifts, with arms level with shoulders. 3. Before lifting the dumbbell:10-12rmá: Group 3 is similar to the previous movements, with arms in front and perpendicular to the body. 4. Kneeling lift: 15-20 rm×: Group 3 lies flat on the ground, with legs at a 90-degree angle, hands on the ground, tightening the lower abdomen, lifting the legs upward, and repeating after recovery. 5. Oblique abdomen:15-20 rm×: Three groups of elbow and knee joint (instead of leg training on the seventh day) (it can be combined in July and September).

1, dumbbell squat: 8- 10RM×:3 groups of dumbbells squat on both sides of the body; 2. Dumbbell cutting: 8- 10RM×:3 groups lift dumbbells sideways, with the other foot in front, showing dragon riding; 3. Sprint: 50M×4 times; On the ninth day, the second and third triceps training.

1, flexion and extension of one arm behind the neck in sitting position: 8-10rm×: Group 3, arm straight up, forearm backward bent, recovery and repetition 2. Prone arm flexion and extension: 8- 10RM×:3 groups with one arm supporting the table, leaning forward, the other arm flush with the body, forearm retracted, retracted and repeated. 3. Squat bend: 8- 10rmá:3 groups

The big arm is close to the inner thigh, the other hand holds the knee and lifts the forearm. 4. Standing dumbbell-hammer lift: 8- 10RM×: three groups of movements: the big arm is motionless, the small arm is lifted horizontally, and the dumbbell rod is vertical to the ground. 5. Sit on dumbbells and bend alternately: 8- 10RM×:3 groups, palms up, forearm up, put down and then lift bodybuilding food: coarse grains boiled potatoes, corn oatmeal, apple orange Momoka juice, various vegetables, chicken breast with soy milk yogurt, lean beef fish eggs (egg yolk removed). Generally speaking, the rest time between groups is to increase muscle mass for 30-60 seconds, increase absolute strength for 60- 180 seconds, shape muscle lines for 10-30 seconds and reduce fat for 60- 180 seconds. Breathing: Exhale when exerting force. There's another trick to exercise your chest muscles. Sit down. Preparatory action: put your hands together, your fingertips forward and your arms straight forward (pictured). One thing to note is that your fingertips are level with your arms!

Start action: bend your arm (don't bend your arm very much)-push your arm forward to straighten it-bend your arm-straighten it (if you feel tired at first, you don't have to straighten it completely). Do this action repeatedly.

Note: In the repeated process of bending and straightening the arm, the hands are always closed as shown in the figure, and the fingertips are not separated forward! During this process, you should feel your chest pushing and push your hands forward until your arms are straight forward.

Do it at least 100 times a day (once for each stretching), 50 times in a group. Touch your chest after you finish, and you will feel a little protruding at that time. Hehe, there will be satisfactory results if you insist on it every day. This kind of exercise can be done standing, sitting or lying down, anytime and anywhere. If you do it lying down, you can increase the thickness of your chest!