Let me tell you about the plan for your reference!
My order is to exercise a body part (instrument) for 40-60 minutes every day, and then do aerobic exercise for 40-60 minutes.
The equipment is divided into chest, back, shoulders, legs, abdomen and other major muscle groups for daily exercise.
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 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.
About diet! It is important not to eat carbohydrates at the last meal, and it is also important not to eat before going to bed!
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.
Ps: You can't see your picture!