Chest: 6 groups of flat bench press, 8- 10 times in each group.

Push-ups in 4 groups, each group 10-20 times.

4 groups of parallel bars arm flexion and extension 8-65438 00 times in each group.

Butterfly machine clip chest 4 groups 8- 10 times in each group (as an auxiliary project)

Back: 4 groups of pull-ups, 6-8 times in each group.

Six groups of latissimus dorsi chest pull-down each group 10- 12 times.

Abdomen: Four groups of sit-ups, 20 times in each group.

Four groups of supine leg lifts, 20 times in each group.

Two, four, six exercise plan:

Shoulder: Lift 6 groups vertically, 8- 10 times for each group.

4-6 groups of sitting dumbbells are lifted 8- 10 times in each group.

Four groups of dumbbell side lifts 12- 15 times each.

Arm: 4-6 groups of vertical barbells bend, each group 10- 12 times.

The flexion and extension movements of the posterior cervical arm in groups 4 ~ 6 were 65438 00 ~ 65438 02 times in each group.

Legs: Squat 6-8 groups, 8- 12 times in each group.

Heel lifts were performed in 6 groups 12- 15 times each.

Practice according to this plan for two weeks and you will see the effect. Remember to sleep 9~ 10 hours every day.

Appropriate arrangements for two days off every week.

The principle of fitness is to focus on stimulating a certain part every time you go.

Chest, legs, back, abdomen and shoulders, which are the basis of the plan division. Two-headed and three-headed leg muscles are properly interspersed in appropriate large-scale training.