1, warm-up: running 30 minutes, 4 kilometers (8 kilometers / hour)

2, equipment exercises: chest, triceps

A: flat bench press pectoralis major 15 times / group * 4 (with weight 60 kg)

B: upward inclined bench press pectoralis major 15 times / group * 4 (with weight 40 kg)

C: upward inclined Dumbbell push-ups Pectoralis major 15 reps/set*4 (with weight 30kg)

D: Supine arm extension Triceps 15 reps/set*4 (with weight 10kg)

E: Rope pull-downs Triceps 15 reps/set*4 (with weight 35kg)

F: Abdominal exercises Incline up and down curls 20 reps/set*3

3. Treadmill walk: 60 minutes (6km/hour*6 degree incline)

4: Abdominal Muscle Exercises Incline curls up and down 20 reps/set*3

Tuesday:

1: Warm up: run for 30 mins, 4km (8km/hour)

2: Machine Exercises: Back, Biceps

A: Hard Pull Back 15 reps/set*4 (weight 40kg) )

B: assisted pull-ups back 15 reps/set*4 (with weight 20kg)

C: seated pull-ups back 15 reps/set*4 (with weight 20kg)

D: one-armed bent over rows biceps 15 reps/set*4 (with weight 15kg)

E: biceps curls biceps 15 reps/set*4 (with weight 25kg)

E: biceps curls biceps 15 reps/set*4 (with weight 25kg)

E: biceps curl 15 reps/set*4 (with weight 25kg)

F: Arm Curls Biceps 15 reps/set*4 (with weights 10kg)

G: Abdominal Exercises Incline Curl 20 reps/set*3

3: Treadmill Walking: 60mins (6km/hour*6 degree incline)

4: Abdominal Exercises Incline Curl 20 reps/set*3

Wednesday:

1. p>

1, warm-up: running 30 minutes, 4 km (8 km / hour)

2, equipment exercises: shoulders, legs

A: seated dumbbell push-ups deltoid 15 repetitions / set * 4 (with weight 30 kg)

B: standing rowing deltoid 15 repetitions / set * 4 (with weight 30 kg)

C: standing side planks deltoid 15 repetitions / set * 4 (with weight 10 kg)

C: standing side planks deltoid 15 repetitions / set * 4 (with weight 10 kg)

C: standing lateral raises deltoid 15 repetitions / set * 4 (with weight 10 kg) Set*4 (with weight 10kg)

D: Overhead Rowing Triangles 15 reps/set*4 (with weight 30kg)

E: Smith Bar Squat Thighs 15 reps/set*4 (with weight 40kg)

F: Seated Leg Extension Thighs 15 reps/set*4 (with weight 50kg)

G: Abdominal Muscle Exercises Incline Curl 20 reps/set*3

G: Incline Curl 20 reps/set*3

G: Incline Curl 20 reps/set*3

G: Abdominal Muscle Exercise Set*3

3. Treadmill walk: 60 minutes (6km/hour*6 degree incline)

4. Abdominal exercises Incline curls 20 reps/set*3

Thursday: Repeat of Monday's workout

Friday: Repeat of Tuesday's workout

Saturday: Repeat of Wednesday's workout

Sunday: Relaxation.